Fix Your Sleep
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Melatonin pills. Melatonin regulates sleep. The pills are supplements. You don't need a prescription.
Get Meloset 3 mg over the counter. If they ask why, tell them a friend wants it for jet lag. Break it up into 1/10th of a pill so it comes down to 0.3 mg. Take it 45 mins before when you want to fall asleep.
You only need to take melatonin for one week. They're non addictive, don't worry. You won't build dependence. You can keep taking them too, there's no risk. But you won't need to after your melatonin cycle resets.
You can't overdose on melatonin. The worst that'll happen is you'll get some weird dreams and wake up in the middle of the night.
Remember that melatonin doesn't help you stay asleep, it only helps you fall asleep.
If you wake up in the middle of the night, don't take another pill. Try to sleep again. If you can't, just power through and try again the next day.
First thing after waking up in the morning, add a pinch of salt to half a liter of water and chug it down.
Get at least 15 minutes of sunlight. This helps regulate your melatonin cycle. Go to your roof/balcony and look east. Take a walk if possible. Do the same at sunset.
No coffee after 2PM. If you need a nap in the afternoon, take a short one.
Turn on night mode on all screens after sunset. No screens from one hour before bedtime. Read a book, meditate, etc. instead.