Trouble Sleeping Every Night, Need Suggestions

I second sleep hygiene. My routine starts super early, because I tend to get really bad panic attacks at night if I let my thoughts drift. So I'll take my melatonin, lie down, and start a chapter of my audiobook at 9:00 ish. When I start to feel tired, I put on mynoise.net for white noise, it's fantastic. Weighted blankets help me sleep more deeply, but not really fall asleep. *warm* blankets definitely help me fall asleep, and if nothing else works, sometimes going somewhere that's not my bed helps.

I have a weighted blanket and white noise, and that helps me sometimes. Do you need prescription melatonin? Or can you try the OTC kind?

A couple things that helped me the most: 1. Box breathing 2. Anxiety medication 3. CBD 4. Strict sleep hygiene 5. CBT therapy I hope one of these works for you!