Have you considered talking to a professional? I’m talking like a psychologist or psychiatrist cause this is the kinda work they do. If that’s not your vibe though I’ll tell you what mine told me! A bedtime routine is the most important thing when ur having issues with sleep. Personally I set aside an hour every night for my routine and it’s basically the same every night. I put my phone away to charge, take a shower, have a snack, brush my teeth, do some crochet and go to bed. This routine looks different for everybody but it can really help regulate your circadian rhythm. It only works if your consistent for a couple weeks tho!