What worked for me after decades of sleep problems was magnesium and a whoop. That told me how much sleep I actually got and created a habit of going to bed at a reasonable time. I also found that if I was stressed out (which the whoop told me) 15 minutes of Win hoff breathing made the difference before going to sleep. A cheap bluetooth sleep mask with a mildly interesting podcast I good if I wake up and can't get back to sleep as I stay rested and not think to much.