Lifetime chronically poor sleeper here - Look at Andrew Huberman for advice.

Natural supplements: magnesium threonate, glycine, l-theanine, apigenin. No melatonin.

Prescription: 50mg Trazadone when things are really bad. Dogs can easily get this drug prescribed :)

Hygiene: regular sleep time. No phones in bed. Cold room. Improved bedding. If you can’t sleep or wake up in the middle of the night, get out of bed and do -something- that isn’t on a screen for a few minutes. No water near bedtime. No caffeine after noon. Try a white noise machine and a high quality eye mask such Manta.

10 minutes of sunlight immediately after waking. View the sky before the sun sets. Enable blue light filters using something like Twilight, specially for evening hours. Avoid overhead lights at night and, if possible, at night switch to lights that are lower than your head.

Regular meditation and breathing exercises. No alcohol within 4 hours of sleep. Don’t eat any food near bed time.

Get a sleep tracker such as Oura to provide metrics and data on the efficacy of these various methods and to see how your body reacts to timing of stuff like meals, alcohol, supplements, etc.

However, who replaces the aging workforce? Who pays for social security? Back in the 60s, it was a ratio of 6 workers per 1 retired. Now, it’s 3:1. Soon, it’ll be 2:1. That’s bad. Very bad.

A smaller working population and a large inactive population create huge labour shortages which must be filled by migrant labour which creates additional problems.

One solution is enabling people to work for longer but this is challenging. Do we push the retirement age to 75? What about the declining health and abilities of ther population.

People are having children much later than normal. Births under the age of 20 have dropped 90% in the last 10 years. We are aging faster than we are replacing.