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I try not to use my phone/screens before bed (or at the very least turn my blue light filter up high), I'm a big fan of chamomile tea too! Taking melatonin supplements has helped me a lot in the past, and some people find listening to pink noise (similar to white noise) helpful, like rain sounds! Some aromatherapy scents can help with sleep, like lavender, there are other options as well if you don't like lavender. A pricier option, but there are these vibrating wristbands called touchpoint solution which I find can be really helpful for allowing me to sleep. A breathing or meditation exercise before u go to bed can also help u feel relaxed and stuff before bed :) most of all, remember that any rest is better than none, even if you can't sleep, lying down and having some quiet time is better than nothing. All the best :)

I use my phone or Alexa to play meditation music.

I’ll be honest with ya-it’s heredity. I use a black sleep mask with beads in it that go in the freezer so it’s nice and cold when I put it on my face for bedtime. Helps me a lot!