Hi kebees and welcome!
Just a heads up about
melatonin. Some people have experienced (sometimes) severe diarrhea which seems related to their taking melatonin. If you do an online search on 'melatonin diarrhea' and/or type that in the upper right-hand search box here, you can read about
I know what you mean about
working on your sleep! If one doesn't sleep well, it seems to make for a not-so-good day to follow. I have had periods of time dealing with that.
Have you tried drinking chamomile tea before bedtime? That's a known remedy for relaxation. However, some people can be allergic to it, I've read. Maybe ask your doctor his/her opinion. GABA is also known as a sleep aid. That's another one to check out with your doctor, just to be safe.
Valerian root is also known to be calming. Puritan's Pride has something called "Calm Tabs" which contain valerian, chamomile, and other ingredients. One more thing to run past your doctor!
I take my magnesium with my last meal of the day. I take magnesium glycinate, recommended by my neurologist, as I have a sensitive stomach. I think magnesium is known for being somewhat calming. It's also one you don't want to take too much, as it can lead to loose stools, from what I've read. You'll surely want to research everything on your own. Again, always a good idea to go over your supplements, etc. with your doctor.
Before I go to bed, I use a heating pad on my legs to relax them somewhat. If you take a warm shower or bath before bed, that can help, too.
Relaxing music, favorite prayers, reading something I enjoy, etc. help me, too.
Have you considered a weighted blanket, or maybe a heated blanket? We've had discussions on those here on the forum, too--once again, check out in the search box above.
A friend recently tipped me off about
sleeping in a sleeping bag to get restful sleep. We both have some arthritis, likely, and I have fibro and a neuro condition, also. I think it's the neuro condition that causes my muscles to get really tight. Like you, I use relaxation, massage, and essential oils. I try different muscle rubs occasionally (also mentioned in the search box here!).
My sleeping bag experience is brand new, but so far, so good. It definitely keeps the warmth in and on my legs where it's especially needed. But I don't think that will work well in hot weather, LOL!
Otherwise, I drape the weighted blanket over the upper half of my body.(the weight would cause my legs to spasm). The only issue is that because of the weight, it can sometimes pull down off the bed overnight. Trial and error, I guess! I'm still considering the heated blanket, but one thing at a time.
I hope you find some good solutions. Wish you the best!