If you had sleep problems but now you don't please tell me what worked

[Lugol]

I can't do another week like this.
Since December I wake up at 2 am and then barely sleep till 6 am when I get up for work.
I've tried:
Epsom salt baths which are great for dozing off but I still wake up.

Sleep podcasts which were good but I don't use bluetooth headphones so I haven't found a good corded option that won't disturb DH.

Melatonin 3 mg good for getting to sleep, still woke up, 10 mg and felt zonked all the next day.

I just need some sleep and I just want to sleep all night through 😩

I take two 7 in 1 magnesium and two ashwaganda an hour before bed. Then 2-3 nights a week when I most need a deep sleep I take a single phenergan which I buy over the counter. I sleep for 7-9 hours those nights and if I do wake up for the loo I get back to sleep easily enough. I’ll add a pic of the two supplements I use

I genuinely thought I had a sleep condition- turns out I just needed to sleep on my own, separate bedrooms from DH has changed my life after over 20 years of crippling tiredness.

I am quite regimented with sleep, the pillow and blankets I have are just so. It has to be very dark and silent. I wear very specific pjs to be completely comfortable. I brush my hair and teeth wash my face and put on face oil and lip balm. I charge phone next to my bed but don’t look at it once in bed. It’s such a routine my body knows now to fall straight to sleep and I wake just before my alarm.

Any alcohol means I’ll wake up in the night and wake up feeling tired. If I have something big on the next day, I am awake all night whatever I do.