what helped you with insomnia

i’m struggling with a severe bout of insomnia right now and i’m terrified because it feels like each night is worse than the one before. if any of you have experienced this how were you able to start sleeping again? i know mine is primarily caused by stress and anxiety but the inability to sleep is only amplifying my anxiety tenfold. i don’t want to get on heavy meds and have had multiple doctors refuse to give them to me anyway which is probably for the best. i’m open to any sort of advice