I find doing a little bit of exercise to be helpful. Something like full body stretch yoga drinking a camomile tea. Or attempt to jog inplace for go for a walk. It's difficult to do when tired but that extra bit of tiredness should help you fall asleep!

These are my personal stuff which might not help but just to give ideas. I NEED sound on 24/7. Usually let's plays bc it has a lot of different noises happening at the same time which distracts my ears and brain. If I'm not tired I'll read comics on my phone, with a blue light filter, and some chips or candy to eat as much as I want but slowly. If I'm paranoid and cant sleep I have a night light on. Peanut butter toast helps me too. Peanut butter gives natural sleepy chemicals and the heat from the toast calms the insides (lol). You can try medications prescribed or over the counter but I dont like them cause I'm paranoid that I'll need to wake up but cant cause I'm drugged lol.

In the long term, diet really affects your sleep cycle. Eating healthier helped me a lot. Short term, (and I may get this wrong so I'd look it up because it's been a while since I tried it) wake up super early (like 5-7 am) whether you want to or not then eat a big breakfast, exercise, and then start fasting at 1 pm. Then you try to go to bed at like 8 and eat breakfast that morning. Ideally, this would work and you really should only try it once, but hopefully it helps! 🤗💕