I basically didn't have a decent nights sleep until I discovered melatonin at 20, I would go to bed at midnight or 11pm and not fall asleep until 4am, but melat

I basically didn't have a decent nights sleep until I discovered melatonin at 20, I would go to bed at midnight or 11pm and not fall asleep until 4am, but melatonin wasn't enough and only took the edge off. Here is the process that worked for me after trying many things. I went in two phases, the first phase lasted about 10 years and was managing my insomnia. Phase 1. Decrease bluelight, get moderate exercise during the day, don't watch tv after 10pm, fast low dose chewable melatonin taken an hour before bed and reading a boring (really, just find a good story you know you like but have already read before, something with a low enough reading level that you can read it even when semi awake) but easy to read book on my OLED phone screen (in bed with lights off.) Find an e-reader like fbreader, make the background black and the font color dark amber and turn the brightness down until you can barely make out the letters. I ended up landing on harry potter books, their prose is easy to read even when nearly asleep, half the time I would fall asleep with my device in my bed. This was 80-95% effective and was my equilibrium state for over a decade, not perfect but good enough unless I was very stressed. Phase 2. Same as above but add a legal d9 gummy, I use hometown heroes idica and take a half to a quarter gummy when I take melatonin, after doing this nightly for about 3 months I stopped and now take a gummy every two weeks or so to reset any sleep drift but for the first time in my life my sleep schedule is successfully shifted to an earlier bed time. THC seems to suppress REM sleep cycles so you're less likely to wake in the middle of the night, make sure you don't drink before bedtime either, maximum you can do maybe a single serving of wine at least an hour before bed or not at all. If you have relied on alcohol for sleep for any amount of time the approach mentioned about will still work but you may have to tetotal for ~3 months. Different people respond in different ways to d9, find a configuration/dose/strain that "couch locks" you. Weed has a negative effect on my cognition the next day so I only take it on Friday and/or Saturday night now once every 2 weeks or month just depending on the amount of sleep drift.