rob
stop the drug phenegan.
stop taking alcohol before going sleep.
first try to maintain the
sleep hygiene y the following activities..
1] use bed only for sleep and sex. no other activities like watching tv reading etc.
2] do not take hot beverages and caffeine containing drink like coffee and tea before going to sleep.
3] go to bed only when you feel sleepy.
4] do light dinner two hours before going to the bed.
5] do some light exercise as slight
tiredness good for sound sleep. but avoid heavy strenuous exercises as it causes difficulty in sleep.
6] try to maintain the time table. go to bed same time you used to go.
7] use flat bed avoid too much cushion as it decreases quality sleep. but avoid so much hard bed.
above measures will help you a lot to get a sound sleep.
if you have still problem than you can take single dose of mitrazepam before going to bed. it will help you a lot.
Do not worry. Hope my answer helped you. Take care. Do not forget to rate the answer.