I've had sleep problems for as long as I can remember. I self-diagnosed Non-24 Sleep-Wake Disorder, where your body clock is typically slightly longer than a 24 hours, and so you feel tired later and later every day, eventually going to sleep is nearly impossible. It makes keeping to a normal routine extremely difficult.

The fix for me was morning blue light lamp, as soon as I wake up, for one hour. And 1.5 hours before bedtime, I take 500mcg melatonin. These 2 things worked like a miracle. I kept a log of doing these things, and the exact time I performed them, for a month. After a month, the habit was there, and I know have a normal sleep pattern, so long as I stick to the light and the supplement. It's had a huge impact on my life.

EDIT>> 500mcg, not mg