I've had some success with melatonin and CBD but i mostly rely on pharmaceuticals. I know the idea of putting such a foreign substance into your body can be scary, but it can also be life changing. Physical activity helps loads too (i don't do a lot of that but it helps when i do).

Magnesium is a godsend for me but I can’t always tolerate it bc it lowers sodium and potassium and sometimes I’m too low in those already

I would suggest in general seeing a nutritionalist first and get on a dietary plan for correct vitamin intake and also chiropractor as with spine adjustments, it can help relieve some nerves that may contribute to your disorder. Also acupuncture.