About insomnia, there are 2 things that work for me and my life circumstance, that probably doesn't apply to most people.
1. Don't worry about how long you sleep. Most recommendations I see says you should have 8 hours of sleep, but some people are able to function with a lot less. I find my optimal sleep duration is about 5-6 hours, and when I sleep longer, it's because I'm sick or have done more than my usual level of activities during the day. So don't stress if you think you aren't getting enough sleep. If you feel well rested and not lethargic on shorter sleep, that may be all you need.
2. Don't worry about keeping a regular sleep schedule. I know that doesn't work for most people who need to keep a regular schedule for work or school, but if you are retired or work from home, then just sleep when you feel sleepy. I wouldn't recommend being totally nocturnal, because getting sunlight is good for you for many reasons, but don't stress it if you can't fall asleep until 3 am, for example.
I've tried many white noise and calm sound apps, but recently I've found I can fall asleep while listening to the news. Not always possible if something big is breaking, but most nights the late news is just babbling on repeating things that happened during the day. When the news is too unsettling, I have a video of Bernie Sanders making a speech on the Senate floor. I like the cadence and rhythm of his voice. Am I weird? Yes I am. 🤓
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