I have been trying to get this under control for the last 7 years.
Some of this is summing up other points and some are mine:
Beer = Bad, it will make you sleepy, but reduce the quality of the sleep you get.
Benedryl = Pretty safe drug, will make you sleepy (I used it for 5 years almost 5–7 times a week. Will make you feel “hung over” the next morning, non addictive.
CAUTION – I would not recommend Tylenol-PM just get the straight benedryl if you are in pain for some reson than take a couple of tylenols, this is much easier on your liverthan taking the acetaminophen in tylenol when you really dont need it.
Other non drug related ideas:
Routine – Getting in a daily routine helps alot your body will get sleepy at the right time
Exercise – When I do this daily I have an easier time going to bed
Enviorment – Some people recommend that you use your bed/bedroom for 2 things only, sleeping and sex. Dont watch TV in bed.
That brings up TV – Try to stay away from mental stimulation provided by reading Fluther (computer use), video games, TV, etc for at least 30 min before you want to sleep.
Some peronal notes on perscription drugs that I have tried:
Ambien – Wooooweeeee I am one of those people who go nuts and dont remember it, this included “camping” in my bed with my wife, hiding from black helecopters, and the “people truck”, I poured a bottle of wine into a laptop. And apparently came up with this revolutinary “Relationship Points” system that I talked about for 2 hours. This was all what my wife reported, the next day I thought I slept all night long.
Rozerem – This stuff is newer and says it works on the melatonin receptors, It cost me like about $3.50 a pill and didnt work Gee thanks doc for the 90 tablets of this crap.
Trazadone – This is an old school anti-depressent that has a serious sleep side-effect, it was way too strong felt like I drank a gallon of vodka when I work up.
Lunestra – This is the current one, it doent have the “kick your ass to sleep” effect so you have to pick a time to go to bed, take the pill and go right to sleep, I do seem to fall asleep faster and harder (I am on day 4 of this stuff)
If this is an ongoing problem for you I would suggest to see a MD and/or get a sleep evaluation by an MD.