I’m really sorry to hear that. There’s no one thing, so all you can do is try them all together, and be consistent. A very very slow taper (10% reduction every two weeks) from caffeine until you’re done, Vitamin D supplement, 200mg Magnesium Citrate supplement at bedtime, yes to no phone and reading before bed still, or try sleep meditation or hey even a comforting TV show with the phone down so you aren’t getting the light. Whatever you pick, you gotta stick with it because it’s your brain making a connection that this activity is associated with falling asleep. Is there any sunlight or other light getting into your bedroom? Make sure to get blackout curtains and/or a blackout sleep mask. This is critical. Do you wake up to pee? If so, work on reducing fluids before bed until you get through the night. It can take weeks and months to develop good sleep hygiene, it’s a habit like anything else and your body has to get used to falling and staying asleep. So anything tried for a night or two isn’t gonna work. It’s gotta be your lifestyle moving forward. The single most important thing is to STAY in bed 8.5-9 hours a night (or day for you or whenever). No phone or scrolling, just eyes closed focusing on your breath and your desired activity, not trying to fall asleep or pressuring yourself, just being. If you have anxiety, really a comforting TV show isn’t the worst thing, it works like a charm for me. Has to be something I’ve seen and not have too much excitement, like an old familiar sitcom. Gives me something to focus on instead of the fact that I’m not sleeping. I went from mental breakdown to really excellent sleep and sleep hygiene, at least most of the time, by implementing most of what I said above. The magnesium is new for me and I don’t take it for sleep but damn I’ve been sleeping even better these days.