1. Wake up the same time each day and go to sleep when you first feel tired.
2. View sunlight by going outside within 30-60 minutes of waking up. Do it again in the later part of the day.
3. Avoid caffeine 8-10 hours before bedtime.
4. Limit daytime naps to under 90 minutes, or not at all.
5. Avoid bright lights between 10pm and 4am.
6. Try some form of self-hypnosis for anxiety, insomnia, or other sleep disturbances.
7. Keep the room you sleep in dark and cool.
8. Expect to feel really alert 1 hour before natural bedtime, sleep researchers have observed that this is a naturally occurring spike in wakefullness.
9. You might consider taking 100-400 mg Theanine, 50 mg Apigenin,  145 mg Magnesium Threonate or Magnesium Bisglycinate 30-60 minutes before bed
10.  If you feel awake in the middle of the night (which is normal), and cant get back to sleep, Consider a NSDR protocol when you wake up

Citations;

Stanford Med

Andrew Huberman