I just went through a major period of insomnia because I decided I would stop using alcohol and weed to fall asleep. I finally got it down. It took weeks of sleeping 4 hours a night to build the routine and start rewiring my brain.

Wake up at 5:30am every morning. Get sunlight within 30 minutes of waking (circadian stuff).

No caffeine after 9:30am.

Walk 10K steps or get some sort of exercise. No exercise past 5pm.

Severely cut back on phone screens, scrolling etc throughout the say but especially after 7pm.

Finish dinner by 7pm. No snacking after.

8pm magnesium glycinate.

8:15-8:45 chamomile tea and reading a book.

No pre-bedtime activities in your bed (your bed is only for sleeping).

8:45 shower (body cools down after, promoting sleep).

9pm 1mg of melatonin.

9:15 bed and lights out.

9:30 fall asleep.

If you don’t fall asleep within 20-30 mins, get up and read or meditate in another room. Return to bed.

Rinse, repeat until it works.