I worked night shift for 24 years and not anymore but I still haven't transitioned to a day shift wake pattern. I took Ambien on and off for years, it worked pretty well but it's a benzo and very addictive. I quit cold turkey and slept very little for 4 days and was miserable. I take Belsomra and it helps some but is very expensive. Melatonin and benadryl were not effective for me.