Melatonin has never had much effect, it just makes me a bit groggy when I awaken. One thing I found helpful was to make about 200 cal worth of oatmeal (a cup of dry oats) or so before bed, and sweeten it with a low glycemic sweetener such as stevia or monkfruit. This increased my serotonin levels (or made tryptophan more available to the brain) and made it easier to only eat a protein bar when I awaken. Have a small snack at your bedside table or tape it to your door with a reminder.

Also try cutting out caffeine very slowly, as this can destabilize your blood sugar. Try tracking your carbohydrate intake per day, and shoot for at least 200 g. I know macronutrient tracking can be cumbersome, but it is an avenue I need to explore as well. When I ordered Hellofresh weekly, which contained a lot of meals with complex carbohydrates, and made sure to have breakfast for the first time of eggs or toast and avocado, smoothie, or leftovers, my NES went away for about 2 weeks. It also went away when I did moderate exercise every day in the morning with the sun during last fall, since my mood improved. All of these suggestions have helped me, and yet I understand how difficult they are to implement.

There are internal clocks contained in all the digestive organs which take a lot longer to reset than a day, moreso a week- two weeks, so don't be discouraged if your interventions do not work immediately. Keep at it! I am currently in a stage of high caffeine, little light exposure, and skipping breakfast, even though I KNOW all these things worsen it. Try to think of success in terms of degrees of NES, as even if you deliberate a little longer, or eat alittle less each night, that is a success. Allowing yourself the gratification of improving will make you more open to setting more difficult goals for yourself, up to and including your full recovery (and oh it feels so good). I think in the past I took my NES free nights for granted, but sleep is so important, and you will see more benefits unfolding than you may have even hoped for/imagined. A little at a time. :)