Within an hour to half hour before bed, take ZMA on an empty stomach. Then, right before bed, a protein drink containing milk proteins such as milk protein isolate or caseinate and low in carbs, with the addition of some efa's (flax oil or Udo's choice). I use to love using the Metrx Protein plus before bed with a teaspoon or two of flax oil before bed, but I think it's discontinued. The protein factory will make a custom blend. Check out their night formula. Great price.