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I’ve had bad insomnia in the past. Don’t ever look at the clock when you can’t sleep - just makes it worse. If you can’t sleep for 20-30 min, get out of bed and do a mindless or relaxing task until you feel sleepy. Staying wide awake in bed just makes insomnia worse because you start associating your bed with being awake.
Do you exercise and eat healthy, not too late? Limit alcohol use? Those things will help.
It really depends on what’s causing your insomnia (like if it can be solved with lifestyle changes) but waking up early and getting sunlight in the morning did wonders for my sleep schedule/circadian rhythm. Generally when I’m physically and mentally tired by end of day, I sleep really well. I’ve also read 10-2pm are “core hours” for getting rest although I totally get that being in bed by 10 is not realistic for everyone
Not dealing with it now, but have in the past. Leaned a lot from Andrew Huberman that helped me improve my sleep quality. I recommend you check out his material / guidance on sleep
Melatonin, google it
No, it’s not very helpful in keeping you asleep, just in getting you to sleep. Also may decrease testosterone
I’m dealing with the same thing right now. My mind is always racing. Stress from work. Exercising during the day so I am physically tired has helped me fall asleep a bit earlier. Second setting your circadian rhythm with daylight, try to go outside in the morning. Cutting caffeine altogether has helped in the past but now I need it to stay lucid during the day so I try to switch to decaf mid day. Haven’t tried melatonin. Slow yoga and meditation with music before bed has helped a lot but I haven’t been motivated to keep this routine. I have a prescription sleeping pill called Dayvigo which is very effective but I don’t like to take it because it is very strong. If you are really struggling and nothing else works I would look into it. It will keep you asleep for 5 hours.