I find melatonin really useful, if that's something available where you live (its regulation varies radically between the US and Europe). I find it's best about 30 minutes before bed.
Almost everyone takes too much of it when they do. The actual recommended dose is very low. Efficacy rapidly declines with habitual usage, and effective utilization requires that you go to bed very soon after taking it (lights out, no screens, etc). This said, it can be a good short term solution for sleep issues.
Yes, I've heard that, but in my personal experience I find high doses (relative to the 0.3mg or whatever prescription quantity) effective, with no negative side effects, and I have suffered no loss of efficacy with habitual usage (years). YMMV, but it's certainly worth trying vs continuing to only sleep for four hours every night.
Doesn’t work on everyone. Tried it a couple of times, felt like stoned for six hours laying in darkness rethinking life choices. Probably circadic issue, idk, body scan works much better.