The Basics That Work
Same wake time every day, even weekends. Daylight within an hour of waking. No caffeine after noon. Dim lights and no screens the last hour. Bedroom cool and dark. Get out of bed if you are awake more than twenty minutes.
Supplements
Low-dose melatonin (0.5 to 1 mg) for timing problems like jet lag, not as a sedative. Magnesium glycinate for some people. Nothing else has strong evidence.
Prescriptions
Non-habit-forming options: low-dose doxepin, trazodone, or hydroxyzine for racing thoughts. Prescription sleep aids are $35 a month. We do not prescribe controlled sedatives. For deep sleep quality, sermorelin or DSIP peptides ($229) help some people.
When to Look Deeper
Loud snoring, gasping, or waking tired after eight hours suggests sleep apnea and needs a sleep study. Persistent early waking with low mood deserves a mental health conversation.
Common Questions
Is melatonin safe every night?+
At low doses, generally yes, but it fixes timing, not insomnia.
What about Ambien?+
We do not prescribe it; dependence and morning impairment are real.
Can an IV help sleep?+
Not directly. Magnesium IVs help some people with cramps and migraine.
All treatments are medical services. Every guest is screened, and every treatment is provided only under the clearance, prescription or standing protocol of a licensed medical provider. Nothing on this page is a diagnosis or a promise of results. For an emergency, call 911.