ChiliPepr
Full time employment: Posting here.
On those nights when you really need a sleep aid why not use a drug specifically designed for the task, like Ambien - Zolpidem? I make a few hard rules to avoid dependence -
#1 - low dose only ~ 2mgs. - I bite off a chunk and dissolve under the tongue (it is bitter to discourage the kiddies from confusing them with tic tacs).
#2 - Never after 1AM - if I really need dependable sleep and am getting up early, I take a dose before 11PM.
#3 - Never two days in a row or more than 2 times per week.
I would add a fourth rule...
#4 - Never take a laxative the same night