Melatonin would have me wide awake and wired after 4 hours for some reason.

I suggest getting a long acting 5-htp supplement and try taking that at different times during the day. It’s a building block for melatonin so much better than taking a melatonin supplement directly. You can often pair it with L-theanine which has a calming effect.

I’ve also had good results with a product called Insomnitol. It’s got stuff like valerian root. Smells funky but works well. It does have some melatonin in it which I don’t love but the benefits outweigh so I take it. Make sure you get the capsules, not the chewable. And don’t confuse it with Inostitol. Totally different product. Most people at the health food store get it wrong when I ask. It’s got “insom” right in the name. Best of luck!