We discussed herbal options, but to me, a drug is a drug, regardless of its packaging. Still, every recommended lifestyle choice has failed me at this point, and they ruled out apnea.I have friends that use valerian root. Might be an OTC option.
Forgive me if I cover trodden ground, but for me it requires: no caffeine past noon, no eating one hour prior, no screens 30 minutes prior, and reading a paper book. I agree that a drug is a drug. But prescription ones are usually formulated for consistent effect over a large sample size. You might be able to get by with less.
Trodden ground, also tried: lift less, run more, melatonin (fuck that), use room only for sleep, listen to noise, old books, new books, music, lay on all four sides of body, read fiction / non-fiction, tea. Side note: I prefer to avoid, but evening coffees have suddenly become a thing in the lives of others around me. Is this a recent trend?