Here's what helped me: https://www.amazon.com/gp/product/B07QLF7WHZ/ref=ppx_yo_dt_b_asin_title_o07_s00 (not really recommending a particular brand).
bluetooth sleep headphones combined with audio books. I set a timer on my audible app on my phone for 30 minutes and 99% of the time I'm asleep in five minutes. I used to have a terrible time getting to sleep but something about listening to audio books just knocks me out.