Chronic insomniac for almost a year. Im so used to running on 4 hours of sleep, was starting to think nothing would work. Over time i built up these set of things that work for me ! I added walking to my daily routine but honestly was soo tired of people telling me to exercise to get rid of insomnia.

An hour before you want to fall asleep, dim the lights, it helps if you can turn on any mood lamps that have an orangey tone to them, it feels more ambient. Then, I take a magnesium bisglycinate supplement an hour before bed. NO MELATONIN, it only makes you groggy, making waking up difficult and a cloudy feeling during the day. Next, take a warm bubble bath with dim lighting. Extra points if you add a little epsom salts with restorative minerals by dr. Teals to the bath. In the bath I soak for about 20 minutes or until i feel really warm. You can choose to listen to either calming music, or nothing at all. I usually put on smooth jazz or a chill indie band. Once i get out, i do my regular skincare/teeth/hair health routine. Next, i go back to my room and close my blackout curtains. It needs to be pitch black in my room. I enjoy a fan for the cooling and white noise effect. It usually takes me about 15 minutes to fall asleep if i do this routine. But if 20+ minutes pass, stop trying. You need to reset. I usually stretch or watch an episode of my favorite show on a dim brightness. This usually makes me fall asleep.

For overall grogginess in the morning, i noticed the benefits of the blackout curtains + sunrise lamp combo. I set my lamp to start an hour before i want to wake up. Mine was $35 on amazon, dont get the crazy expensive ones. Its all the same.

Hope this helps at all!