You know melatonin increases naturally during the night when you are asleep. So get enough rest and sleep. Don't forget to turn off the lights as melatonin is released effectively when the environment is dark. Anyway, if you have trouble sleeping, you can drink chamomile or lavender tea before you sleep. :) use these herbs as well on your bath water. :) relaxational activities are really great to overcome turmoil and trauma. do these with someone you trust like a spouse of a family member. If i were you, i wouldn't really resort to OTC substitute because these can suppress the natural hormones in your body and when you stop taking them you'll have difficulty producing them again.