I don't have that many recommendations for supps but I do have advice, and I have been in your situation before.
1. never eat complex food within an hour or two before bed (burgers, tacos, lasagna, heavy complicated crap) stick to things that are easy for your body to break down. I eat eggs and a little bread before bed and take a digestive pill.
2. don't do stressful activity right before bed, I'm a Chef and I don't usually get home till about 11-12 but I don't go straight to bed I sit down and watch TV for about a half hour and take an nice hot shower to calm down, also no video games, they just get the brain working which is what you don't want.
3. Take a tbsp of honey a half hour before bed, I did it for a while and it works pretty well. don't know how it works, but it helped me fall asleep.
4. no electronics near the bed, I keep my cell on the other side of the room, behind my box fan. this helps in two ways, one you aren't tempted to surf the web while you should be trying to sleep, and two when your alarm goes off in the morning it forces you to get out of bed and use your brain a little to try and turn off your alarm. Thus it begins the wake up process.
5. drink 16 oz water before bed, keeps you hydrated so you won't wake up in the middle of the night thirsty, and after a few hours it will be through your system and you'll have to pee . Hopefully around the same time as your alarm.
6. sleep on your back with your head and upper back slightly elevated, I have acid reflux and this helps a lot. It keeps any acid from the stomach from creeping into the esophagus causing any pain and brining you out of deep sleep. I feel this is especially important for weight lifters since we eat so much, and put a lot of stress on out digestive system.
7. I agree with thunderhumper keep the room a comfortable cool, but you don't want it so cold that you don't want to get out of bed.
8. no lights on, this goes along with electronics I guess. Your eyes are very sensitive and can even detected light while shut. which is one of our biological triggers for day and to wake up.
9. white noise, like I said earlier I have a box fan in my room that I run at night. This helps to keep the room cool, and provides a steady subtle noise that drowns out any sudden noises that might wake you up like cars driving by.
10. 8 oz of coffee as soon as you get up, no more than that though, and with a meal.
These are all things that have helped me out throughout the years hopefully they help you, Without having to drop another 20-30 bucks a month on supps.
I work nightshift and I would usually get home around 8AM and wake up at 2PM (so 6hrs sleep) and achieved what you are describing.
