I just use children's Benadryl strips http://www.pfizerch.com/product.aspx?id=1978 and muck around with them cutting them in larger or smaller pieces to get the "effect" I want as far as how sleepy/how "hard" I want to sleep. But I only use them occasionally so I won't get habituated to them. Were I you, I'd first try to make a soothing routine to even out what you're doing and when you go to bed, etc. I read a good novel for an hour or so in bed and that tires me out, gives me something pleasant/neutral/interesting to think about as I'm falling asleep (to concentrate on) and making sure, if I wake in the middle of the night I don't do too much getting up/working on things so I wake myself up too much, I work a bit harder at getting back to sleep, thinking of what I'm going to do "tomorrow"/in 3-4 hours and convincing myself "it's not time yet" :-) to get up.