1. Never supplement melatonin, it can disrupt your natural production.

2. Quit/pause alcohol and caffeine.

3. Wake up early. Get sun right away. The evening alarm is more important than the morning alarm.

4. Eat more animal products and fruits, less grains and no seed oils.

5. Try out lifting; Starting Strength is a great program. If stressed, journal. I like bullet journaling.

6. Supplement glycine, taurine, and magnesium glycinate. Take a tablespoon of raw honey before bathroom stuff.

7. Make room cool and dark. 67-69F for most people. Blackout shades. Lift head of bed 1-2". Set phone in bathroom. Read fiction with an amber/red book light.

Your welcome.