If you prefer starting with non-prescription options, consider evidence-backed OTC approaches. Melatonin can help short-term sleep onset; magnesium and certain herbal supplements (like valerian) may support relaxation for some people. Behavioral strategies matter too: sleep hygiene, consistent wake/sleep times, limiting screens before bed, and cognitive behavioral therapy for insomnia (CBT-I). For mild anxiety, breathing exercises, progressive muscle relaxation, and mindfulness have strong evidence. Always check interactions with current prescriptions and consult a clinician or pharmacist before starting supplements. These alternatives can be effective for some people and are appropriate starting steps while pursuing professional advice.