Of the suggestions here the exercise sounds the best, at least two hours before bedtime tho. Its actually a nice time to be out if you exercise outdoors. A good walk is a wonderful thing! The ambien puts some people in a state where they do wierd things and cant remember. Its popular amonst women for sex. The "z-bars" are the standard benzo nowadays. Benzos keep me awake so does alcohol but im wierd that way. I would avoid both but some use with no problems. Valerian doesnt do shit for me. Somtimes i cant sleep and if its been a hour I take a generic benadryl(dihdramine?) they are like $3 for 100 at walmart. They work well for me 8 times out of ten. And theres always the support groups.