Pregnancy insomnia is destroying me — what helped you sleep?

28 weeks and I have not slept more than 3 hours straight in 6 weeks. The usual causes: needing to pee, hip pain from lying on my side, racing thoughts at 3am about everything. I've tried: body pillow (helps a bit), no screens after 10pm, warm milk, pregnancy yoga. What genuinely helped you with third trimester insomnia? My gynae said not to take antihistamines. I'm on the edge — I cry from exhaustion daily and I'm still 12 weeks out.