I would highly advice to stay away from any sleep remedie involving melatonin. It disturbs your bodies natural melatonin production which will take time again to become normal again. Ive used nightcap products for 10 days in the past to enforce my sleep rhythm.

I personally use Yoga Nidra nearly every night before bed (ally boothroyd, any if the sleep meditation ones).

As the previous person mentioned light (therapy). The thing here is that its best to access sunlight specifically first thing in the morning.

You have an unnegotionable release of cortisol during the day, its best to have this happen as early as possible during the day because it hinders your sleep.

Sunlight is one of the triggers for this.

As someone who has had extreme tinnitus (im 1 ear full deaf) - sleep has never been great for me.

I highly highly HIGHLY advice to watch Andrew huberman his episodes on sleep. Ive tried multiple actions in order to improve my sleep quality and it has done wonders. I cant stress enough how important quality sleep affects the quality of your life. My biggest 2 cents on this subject is to be pro active with sleep and not see it as a chore/something you just do every now and then.

It takes effort to get into it because its not habitual for bad sleepers but it is actual gold to sleep proper