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Do not take temazepam if you will be unable to remain asleep for 7 to 8 hours after taking the medication. If you get up too soon after taking temazepam, you may experience memory problems. Your sleep problems should improve within 7 to 10 days after you start taking temazepam.
1 Stop using all technology 30 min before bed- no cell phone- no lap top- no kindle. The light block melatonin which can help you fall asleep. A 30 min wind down with relaxation and reading (a paper book) can make it easier to fall asleep.  No caffeine after 3 PM.