I add two 3mg of melatonin lozenges 15 minutes before bed. (The effects are quick, but don't last long. Although, it does promote help staying asleep. The drowsiness, is what doesn't stick around.) One hour before bed I one to two 500mg capsules of valerian root. I drink either chamomile or valerian tea at night. I also try to at least get in at least a 10 min meditation session within two hours before bed. I, also, enjoy a nice hot shower with a body wash that smells good and lotion, that also smells good. It's been working for me, and they took away my seroquel and cut my trazodone in half.