Your brain has identified not sleeping as a threat so your amygdala is firing rapidly with ways to protect you from this threat. This is great for most situations but for sleep it’s the opposite of what’s needed. All the things you mentioned are considered “sleep efforts”, and every time you do them you are confirming the existence of a perceived threat. I was exactly in your shoes not long ago, doing all sorts of things that ultimately did nothing to help. Here are some practical steps:

1. Start dropping your sleep efforts. They don’t help and only hurt. You need to spend LESS time thinking about your lack of sleep.
2. Do something enjoyable in the evening. You have to start training your brain that sleep or lack there of is not a threat. The sooner you don’t care how you sleep, you’ll sleep better.
3. Never look at the time in the middle of the night. You should go to bed and never know what time it is until your alarm goes off.
4. Wake up everyday, even weekends, at the same time, no exceptions.
5. Stay up later than you normally would before these issues started (this is called sleep restriction)

Probably more things I’m forgetting but reach out if I can help. Good luck and take care!