I can't get melatonin or THC here, so I've no data on those.
CBD makes my sleep deeper and more solid, but doesn't lengthen it.
Bright light certainly wakes me up if I see it in the small hours. Before bed, it seems more important to avoid excitement, cognitive demands, and thinking about the next day.
I fall asleep within 30s (because I'm always sleep-deprived) but struggle to stay asleep or go back to sleep after awaking.
I naturally go to bed very late: typically between 1am and 2am. That might be consistent with the observation that many autists are short of melatonin (so I don't get tired when the sun goes down), but I've not measured it.
I'm considering getting a formal autism dx just so that I can ask my GP to prescribe melatonin and see if it helps. But, as the world slides towards fascism, there are also reasons to keep it dark.
Five hours of sleep... 😴 Not bad, in the end, I guess. Just to share what finally helped me to fall asleep - a white noise stream on my radio app. 📻
I've heard of it before - people using white noise machines and such, but I've never tried it before. I guess I can put this on my list of life hacks that actually work ☑️