I am exhausted but not getting good quality sleep. what's better on the body - alcohol or benadryl (diphenhydramine) or sleeping pills??

Try sleep hygiene.: Retire & rise same time each day. Keep bedroom dark & cool & use only for sex & sleep. Turn off tv. No naps. Exercise regularly but not in late evening. No caffeine for 6 hrs & no alcohol or tobacco w/i 2 hrs of sleep. Keep dinner moderate sized & finish at least 2 to 3 hrs before sleep. Can try warm milk, Chamomile tea along w light reading, warm bath or lavender scent. I would try melatonin >