I'm hoping this doesn't jinx it, but I wanted to share in case it might help someone who is struggling.
For the past year, I have been dealing with terrible insomnia. I think it is hormonal/ peri-menopause related (even though I am on the pill) as it seemed to happen around the same time every month. But then over the last couple months it seemed to be every day. I was a mess and relying on melatonin or antihistamines to get any sleep.
A few weeks ago, I made a couple of changes that seem to be working. First of all, I changed to magnesium glycinate. I have been taking magnesium for years, but apparently it was the wrong kind! I've mostly taken magnesium citrate in the past and then bought some magnesium oxide in November and it's worth noting, that seems to be when my sleep got really bad.
It would seem most of the research about magnesium helping with sleep have been done with magnesium glycinate. So if you are struggling with insomnia it would definitely be worth a try.
The other thing I have tried is getting morning light exposure. This helps to set our circadian rhythm. I first heard about this in Dr Chatterjee's book The Four Pillars and then listened to his podcast with Dr Huberman https://drchatterjee.com/bitesize-do-this-every-morning-to-boost-your-energy-and-improve-your-sleep-dr-andrew-huberman/
I started doing this around the same time I switched magnesium, so I can't know for sure how much it's helping. But I now really enjoy it and definitely feel more energised. I leave my coat by the back door and take my coffee outside as soon as it's light. Even on a cloudy, miserable day, it's really important to get that light exposure as early as possible. I really recommend listening to that podcast to understand the science behind it.
Since I made these changes, I have been able to fall asleep quickly and it's bliss. I have had a few nights where I have woken up at 3 or 4am and it has take me a while to get back to sleep. So I have also started taking inositol (another Huberman recommendation) and that seems to have helped me stay asleep.
Anyway, I hope this helps someone!