I have struggled with insomnia since residency, there is nothing safe and effective for long term use. You either get hooked on the prescription stuff or accept the increased risk of dementia with the over the counter stuff.
I’ll risk the dementia. Benadryl works wonders and is not addicting
I tell my patients to have boring easy crosswords or word searches at bedside, the stuff one would be embarrassed to be seen doing in public, and the equivilant of the warrentee to their refrigerator to read.
Along with no phone, no computer, dark room, cool room, low lighting, no stimulants or ETOH, Some need heavy blankets for sleep, use heavy wool or quilts. The weight helps some people sleep, mimics swaddling.
for most no excercise for four hours before sleep, and no baths for they raise core temp, and the work is to cool down to sleep.