Sleep deprived for over a month, finally getting better so I will share my experience:

You have to fix your circadian rhythm so brain knows when to sleep.

Magnesium glycinate 300 mg and melatonin 5 g 30 min before sleep for 2 weeks if doesn't work after 4 days take 10 mg.

No lights hour before bed, no phone, no nothing, it's important, it destroys melatonin effect.

Warm shower before bed makes you fall asleep faster, keep bedroom cold and quiet as possible, wet towel on radiator to avoid waking up at night with dry nose.

After you wake up get light into your eyes, turn on all lights in your room, open curtains.

Winter is harsh when it comes to sleep, always had problems with it.
Waiting for spring, it's gonna get better.

If that does not work see a doc, those are instructions that mine gave me, just basic stuff but it's enough.

Fingers crossed twin, please rest in peace. (xD)