700mg of Magnesium powdered form and 2mg of Melatonin. I think it has really helped with the quality of my sleep.
The dosage I wouldn't recommend starting with as everyone will be slightly different. Perhaps start with 200mg of magnesium and .5mg of Melatonin. I went up by 100mg of magnesium and .5mg of Melatonin every few days. I quit the magnesium increase if I get runny stools in the morning or wake up having to go to the bathroom.
There is a lot of research going on with Melatonin. No longer is it just thought of as a supplement to help you sleep. Traditional medicine says 80% of Americans are deficient. So both are solid choices to add into your life.
I am confident that if you add these two supplements an hour before you sleep, it will increase the quality and duration of your sleep. Sleep is recovery. Recovery is everything!