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Ray Peat says calcium during the day and magnesium at night. I personally do not sleep well AT ALL with milk at bedtime. He says to have sugars at night to keep your liver happy, and it really does work. I sleep really good having a spoonful of raw honey at bedtime, vitamin C at night works well too. I see this post is 3 months old. Did you find something that worked for you?Is milk good before bed?