@jakedduck1 - Hi. FYI - after using Ambien (5 mg) and Xanax (.25] religiously for many years, I made a decision to wean myself from these drugs. You may read my journey on this blog. I worked with a cognitive behavioral sleep therapist for 5 months. I practiced all the aids you mentioned. Bottom line, I now take 37 mg Trazodone nightly and sleep pretty well. My PCP is thrilled that I am off the other meds. Without this amount of Trazodone, I spent weeks sleep deprived. Understand, not everyone can sleep without some help, even practicing all you suggested. Trazodone seems to be the drug of choice of many psychiatrists.