Struggling with Sleep: Seeking Holistic Approaches

any suggestions for regulating sleep? I have had trouble sleeping for ~6 years now. I have depression and ptsd and feel that maybe this can be a symptom of both. from time to time I also experience sleep paralysis and involuntarily hold my breath while sleeping (which is very scary). lately I’ve been falling asleep between 2-3am and waking up around 10 or 11, but I wake up a few times in between and constantly feel tired throughout the day. I am starting a new job that requires me to be up at 5am 3 days a week and I also signed up for an 8am class (for college) that begins in a few weeks too. when I was younger I used to abuse medications just to fall asleep. more recently I’ve tried melatonin but I don’t necessarily trust it because of how unregulated it is, I feel it’s unsafe because it can have up to 5x the mg that it claims to have. I’m looking for more holistic and long term approaches if anyone has any suggestions or advice.