This helped for me and it's a phased approach. It assumes good to perfect general sleep hygiene. It works for me, I don't know if it will work for you. Basica

This helped for me and it's a phased approach. It assumes good to perfect general sleep hygiene. It works for me, I don't know if it will work for you. Basically I have a sleep disorder, my entire family going back multiple generations are night owls but I inherited the most extreme form of it because the sleep disorder pairs disastrously with my particular strain of neuro diversity and my profession. Melatonin changed my life at 18. It was the first time I ever felt "drowsy", ever, but it wasn't sufficient alone. If I had any work in progress in my life my mind would still work on problems and I wouldn't fall asleep. It's pretty well established that melatonin helps with particular sleep disorders and may only as well as placebo in many people. The next step of sleep hygiene was using an OLED smartphone turned all the way down with dark amber text and FBReader to read mildly mentally engaging books that I had already read before, harry potter and other fiction books with a relatively low reading level. This kept involuntary mind racing from overwhelming the effects of the melatonin. This had a high level of success but it still required a lot of intentionality and would fail occasionally and usually when I had the most going on. In my mid 30s I started vaping weed about 30 mins before bed, this works very well but I don't recommend it except in careful moderation, it negatively effects my REM sleep and lowers my naturally high creativity as a result, it puts an almost complete stop to my over night problem solving skills and dreaming which I rely on professionally due to aphantasia. I've found that by vaping no more than two consecutive nights in a row I can stay ahead of sleep deprivation without significantly damaging my mental acuity and I can function normally without having to sleep all day on weekends to catch up (poorly) on the weeks accumulated deficit.