So, before I took an evening medication that knocks me out, I would go to bed anywhere from 1AM to 3AM. Often waking up at 7:45AM-8:00AM for work Mon-Fri. I’ve had this pattern for pretty much as far back as I can remember. I’d have 4 days in a row of 3-4 hours of sleep before my body finally crashed me out for 12 hours. Then the cycle would repeat eventually. I also was told all the typical stuff.
Take melatonin. Don’t use technology. Just lie in bed and count backwards.
It never worked. NONE of it worked. Honestly… the only thing I could do was try to focus on something like a game but without getting stuck (easier said than done). Basically focus on something til my brain literally gets tired and bored that I can try to sleep.
A sleep meditation helped a bit too once I could do the longer meditations. It took me about a month to get to 5 minute meditations consistently and about another half month to get to 10 minutes… but 10 minutes of guided sleep meditation USUALLY knocked me out like a light. But again it still kind of happened later… midnight… 1AM… but hey it was better than 3AM or 4AM.
See the reason my brain worked well with focusing on something til it got bored was because itw as forced to focus on one thing. And eventually it would tired out. HOWEVER, sometimes I would hyperfocus what I was doing… iiiinstead of getting bored with it… so it’s a double edged sword.
I also do well with sleeping with music on or using some noises like running water… or a forest-- you know those nature-ish sounds that are supposed to help you sleep. I do those.
I also used the sleep … with me??? podcast… I think it’s called. I knocked out within the first 15 minutes most times.
I don’t use that much anymore cause I moved out aaaaand it broke my routine aaaaaand I’ve sucked at starting it back up. Heh. But maybe it’ll work for you?