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A leisurely walk after the evening meal. We use melatonin to reset my son with disabilities "clock". If you can stand hops leaves made into tea, it works very well but is bitter but can become an "acquired" taste. Valerian can contribute to nightmares for some reason or that has been our experience and chamomile can irritate hay fever. Always make sure you are getting enough physical exercise throughout the day. Always research any medications and/or herbs that you take for side effects because they don't necessarily print all that info on the package!
Unfortunately, a benzo. Ambien will get me three hours sleep at best.
Another option that might seem controversial is Seroquel. Guaranteed to knock you out. I have some, but have been reluctant to take it. But it does work. It also puts on weight gain in some cases and I simply cannot afford that.
Ambien works the best, but, I'm trying to cut down. My doctor only wants me to use it on occasion. I have a lot of trouble falling asleep until later so I try and just use the Ambien on days I have to be up before 9.
Alteril is good for me. I used to take Benadryl, Valerian, Kava kava, or doxylamine succinate (blue Unisom). Decided to give Alteril a try. You can get it at Walmart. Go online and read reviews at various websites. It is all-natural. Contains:
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