Melatonin 1mg 2 hours before bed worked for me in combination with wrap-around orange glasses (that filtered all blue light from screens and lighting) for the last 2 hours before bed. Also take magnesium and chamomile tea regularly, that layer on top.
Individually nothing works, but the combination crossed a tipping point for me with radical change.
Individually nothing works, but the combination crossed a tipping point for me with radical change.