Supplements for sleep and recovery

Muscles recover while you sleep — 7–9 hours of sleep matters more than any supplement.

What helps:

• Magnesium glycinate 200–350 mg in the evening.
• Melatonin 0.5–3 mg 30–60 minutes before bed, short term (time-zone changes, after shifts).
• Ashwagandha 300–600 mg — for stress-related poor sleep.
• Casein — evening protein for overnight recovery.

Habits: no caffeine after 4 pm (count your pre-workout), a dark cool room, less phone before bed. Don't drive after melatonin.