about 1 1/2 years ago. For me, Ambien is a nice safety net, but I try really hard to not use it. My go to is 5 mg or 10 mg of Melatonin about a half hour before bed. I quit looking at my phone or watching TV at this point as well. I cool the house and sit under the AC to cool my body and read. I've also found that some breath work is helpful. I do the 4-7-8 technique where I inhale for 4 seconds through my nose, hold my breath for 7 seconds, and exhale through my mouth for 8 seconds. I do that for about ten minutes. I usually start yawning about two minutes into it.

The Calm app has sounds and sleep stories that are also helpful.