Well, I’ve found through years of scientific research that a bottle of wine, a few good bong hits or staying in #straightdope into the wee hours usually does the trick.
On a more serious note, I had a HUGE problem with insomnia for a few years until I discovered meditation. I did this religiously every evening before bed for a few years until my lifestyle changed and I didn’t need it any more.
“Teaching without words and work without doing are understood by very few.”
-Tao Te Ching
Alcohol usually really screws up my sleep cycle, so I’ve ceased trying to drink myself to sleep.
I get occasional insomnia and longer stretches when I’m anxious, and I also don’t like to take sedatives for it (I don’t want to restart any bad habits) but what I have found is valerian extract. I know this herbally-stuff sounds mighty groovy, but it works for me. Instead of doping me out, it just relaxes me until whatever it was that was bothering me (deadlines, a strange bed, or dripping water, whatever) doesn’t bother me at all. I’d say try it-- I use extract, about 30 drops in a bit of water (SO says it tastes horrible, but to me it tastes like a good night’s sleep).
An interesting side-effect is that it gives me very vivid and interesting dreams (fortunately, you’re so mellow that nightmares won’t bother you. I wake up and think, “oh, neat. Vampires in the basement. That was really creative…” and fall back to sleep.
Oh, oh, p.s.: I got to a point last year when valerian wasn’t enough, so I saw a doctor about the insomnia, and she prescribed something called Ambien, which is fairly new and doesn’t have the side-effects of the older sleeping pills and isn’t habit-forming at all (so they don’t mind prescribing it as much). Talk to a doctor, because they do treat people for insomnia.
Please don’t get into the Tylenol PM habit. If you must take meds, use the over-the-counter sleeping pills with the same ingredient as PM, without the acetaminophen. That stuff is hard on the liver if overused.
From my experience:
Avoid alcohol. It is a depressant at first, but acts as a stimulant later(waking you in the middle of the night)
Avoid benzodiazepines(Valium, Librium, Xanax, Ativan, etc.). They are very habit-forming and stop working after a while. You have to take them just to sit still-- extra if you want to sleep.
Avoid caffeine. I know you’ve heard this a million times, but many people don’t realize that their sensitivity to caffeine can change. Also, it breaks down differently in different people. You may not feel the buzz from that cup of coffee 12 hours ago, but it may well be the reason you can’t sleep.
Exercise. Besides being generally good for you, it helps you relax. Plus, if you are physically tired as well as mentally tired, your body will know it and try to rest.
I agree that meditation can help. Most of us just aren’t patient enough to allow it to work for us. Try it anyway. Learning patience will help you be patient about falling asleep, too.
Get a dull book. You can still read fun or interesting stuff, too-- just save the tedious reading for bedtime. Be able to reach the light to turn it off as soon as you get drowsy.
Find out what else is going on in your life that has you anxious. Relationship, job, or health worries? Address these issues.
Lighten up. Life is much too important to be taken seriously. Nobody ever died from lack of sleep. (well, not directly)
I heard something a few weeks back that wearing socks to bed tended to make one fall asleep better. Something about warm feet stimulating a sleep enzyme in the body. Not sure it works altho they did do scientific research on it and found it to be true. I have never had trouble sleeping myself, but after hearing this little tidbit of info, I think twice about wearing socks while driving
I really try to be good but it just isn’t in my nature!
Oh, one more thing! Melatonin…a naturally-occuring hormone that helps make you drowsy. No apparent tolerance or side effects. Get it in any store that sells vitamins. 3mg is the standard dose. Also promotes vivid dreaming. Like tripping in your sleep!
Not to be a bore (too late…) but you have seen a doctor about this, right? Were the "harmaceuticals"you referred to prescription? If they were, go back to that doctor and see if you have any other options. Intractable insomnia is a real disease and can lead to (or be a symptom of)other things. You need a checkup!
I have constant insomnia (well, it takes me at least an hour before I fall asleep, if that counts), but one time I had a really bad case (too many previous nights spent Quake-ing into the wee hours [that’s an established SDMB term now, isn’t it?]), and my brother told me to eat something, wait about 10 minutes, and then go back to bed. He said it should be a carbohydrate, without a lot of sugar (we were out of bread, so I just ate cereal). This worked pretty well. My brother explained that when your body is absorbing energy from yer food, something about the process (mighta been the insulin, don’t rememmer) makes you drowsy.
I must say that the key,it too think about what is bothering you. Your chief complaint. Then just akknowledge it. Take 5 minutes on how you would solve it. If you don’t know what is bugging you, ask your self.
It might take a couple of days, but the answer will come to u. Some times when u least expect it.
Also think about things that tripped u out that day. Just acknowledge, don’t attempt to resolve.
This will bring you some peace. If it doesn’t, e-mail me.
Cut down on caffiene. Not just before bed, but during the whole day.
Try to finish your last meal at least 3 hours before sleeping.
This one works for me: get out of bed and let the sheets and pillow cool down. For some reason (more in summer than winter), this helps me.
Sex. I’m not kidding. If you don’t have a partner, masturbate. Look, you said you wanted to sleep…
As Freeze Frame suggested, perhaps you’re obsessing on something while trying to fall asleep. Find out what’s bothering you and see what you can do about fixing it.
Lay off the sleeping pills. They only make you groggy instead of allowing you to sleep.
A teaspoon of Benadryl. Hot milk and honey. Warm socks in winter and air conditioning in summer. Melatonin works, I try to break those teeny tablets in half because that’s all I need.