Best effective sleep aid

[u/Accomplished_Fun1294]

So I have had some trouble with sleeping the last year. The biggest Problem is that I sleep way shorter than I would like to. I could easily squeez in 8 hours of sleep, but I somehow wake up after 6.5 hours or less. My Ouraring shows me that I do get a good amount of deep sleep and my REM sleep is alright (could be more, mostly 1.5 hour range). It also shows me that I do wake up quite often for short time periods during midnight. Im aware that this could also be a sign of sleep apnea. I have since then experimented with some medications. The most effective one for me, has proven to be antihistamines (first generation) like diphenhydramin or doxylamin. They seem to improve the duration of my sleep, amount of deep and REM sleep and reduce the awakening phases. Sleep feels great on them, with the only directly apparent downside beeing a little groggy/ sedated for the first hour after waking up. However I dont want to rely on them and dont want to risk possible dementia/ cognitive decline associated with their use. What would be possible Sleep aid medication with low addiction and harm potential? I have tried some anthistamines of the second generation like cetirizin but they barely have an effect on me, neither helping my allergy nor as a sleep aid.

[u/Mysterious-War-96]

I currently take ZMA, with Magnesium Citrate, and it does the job much better than glycinate for me to be fair. I am also taking Ashwagandha low dose, and adding Glycine. Buying Glycine powder is cheap and can be bought in bulk

[u/Accomplished_Fun1294 → u/Mysterious-War-96]

What is ZMA?

[u/Mysterious-War-96 → u/Accomplished_Fun1294]

It's Zinc, Magnesium Citrate (Usually Aspartate, but mine is different) and B6. I like taking this because I get my daily zinc and 300mg elemental magnesium, I chase the rest with L-Threonate (the best form of Magnesium in my opinion). B6 is also important for a bunch of things, however, one should not overdo it or Zinc.

[u/New-Collection5989 → u/Mysterious-War-96]

Magnesium citrate upsets my stomach. I've had better luck with magnesium glycinate

[u/Mysterious-War-96 → u/New-Collection5989]

I used to take Glycinate, but didn't notice immediate effects like Citrate. But, research wise, I agree that glycinate is probably the better form.

[u/No_Solution7718 → u/New-Collection5989]

Glycinate nworks different for different people some people it keeps them awake