This is basically how I manage my sleep issues.

Maintaining my circadian rhythm has had an overwhelmingly positive effect on my stability. The withdrawal I've been in throughout this year totally screwed up my sleep cycle and getting sleep became increasingly difficult. Getting things back into balance wasn't easy, but now that I've learned what to do I am able to get regular sleep.

I've found what works for me and it doesn't require psychotropics. Currently I use 300-600mcg of time release melatonin, which is sold by Life Extension on Amazon. If I had another episode of chronic acute insomnia to treat I would drop 5mg of instant dissolve melatonin right when going to bed as well as 5mg of time release melatonin. After things have settled I'd reduce the dosage of the instant over a week, just nibble a smaller and smaller piece off instead of taking the whole thing, then go to lower dosages of time release.

Ashwagandha can interact with other medications, such as enhancing the effect of benzos, which has the potential to cause harm if not taken into account. It can do the same for some of the sleep inducing effects of melatonin, which I have found to be very beneficial. I suggest talking with a psychiatrist before using Ashwagandha or L-Theanine. If he or she is unfamiliar with them the site examine.com has comprehensive summaries and citations of research articles which they can use to at least provide some educated guidance. Though, to be honest, while people may vary in their response to these substances they are generally very safe. Safe in that there are few, if any, side effects nearly all of which are minor. Personally, I have yet to report any adverse reaction to them after months of chronic administration.

While I've grown to appreciate sleep aids, I believe dark therapy is more crucial to getting regular sleep. The only possible side effect from it is boredom .