Here's what works for me:-
Where blue-blocker glasses 2-3 hrs before bed. This has a big impact for me.
https://www.swanwicksleep.com/products/swannies-blue-light-b...
Swanwick make prescription blue-blocker glasses which I havent seen anywhere else. Try Uvex brand if you want something cheaper.
A teaspoon of magnesium powder in a glass of water (about an inch full) before bed
A hot shower about an hour before bed.
Nasal spray before bed to improve breathing.