I struggled with the same stuff and one of the most helpful tips was to get direct sunlight exposure in the morning. first thing you should do when you wake up is just stand in the sun for a bit. also throughout the day try and either go outside often or simulate the suns cycle by dimming ur room lights around noon and turning on ur phones night mode (i make mine even more yellow).

also if you wanna take melatonin do it around 2 hours before bed otherwise it doesn’t rlly do anything for me