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This might be a weird one, but it is helping me a lot.
My deepest spirals into depression and alcohol abuse happen in the evening and at night.
I switched to waking up early (5am), focused on experiencing and enjoying sunrise as a kind of meditation, then going about my day. I'm off to bed by 8pm.
There's still days where I can't catch sleep for hours, mind racing. But hours past 8pm is still only 2am.
I found that a five minute session on a Muse 2 device (essentially over the counter neurofeedback training via a small consumer headband) kills my insomnia for at least a week.
Thank you for the suggestion. I'll look into that