If it was five years ago I'd say drink a half cup of strong Rooibos tea. Unfortunately, the suppliers have found a way to remove or lessen its medicinal effect, so unless you get real lucky, its likely a waste of time. Some claim that Nerve root, Valerian, Passionflower, or Hops tea works; never did for me. The new fad is:
Work with Tryptophan, I've started taking just under 500mg about 1/2 hr before hitting the pillow, and this addition gets me back to sleep after trips to bathroom in the wee hours.
Surprised nobody has recommended CBD oil yet.
I've been using Unisom or about 9 months now, I use it very sparingly only a few days a week and only take a half dose when I do. That being said want to get to the point where I can wean off it completely because I too and cautious of long term negative effects, even if only taking occasionally.I always liked Unisom and was a big fan of Tylenol P.M as a teenager, but found out about the negative things that occur when you take them for long periods of time. I was starting to worry that I'd get to where I needed the sleep aids just to sleep.