Eliminate all screens after sundown. It's literally the nr 1 reason why people struggle. I used to as well (I could easily work in front of a monitor until 4am without getting tired with no coffee or anything). After that, avoid any bright white lights in the evening (usually kitchen/bathroom). It's not always possible, depending on your work and place of living and especially while travelling. I ended up getting extreme blue light filtering glasses too (make sure they cover your eyes fully so light doesn't leak in from the side). Looks ridiculous, but that helped a lot. Finally, add a wind down routine that does not involve any kind of mental or physical excitement. For me it was as simple as walking around the block for 10-15min. But it can be anything that doesn't stimulate you in any way. You can try to sit in the darkness and meditate.
You will not just sleep better, you will have no issues sleeping at night and getting up in the morning. Downside is that you will definitely be awake once the sun rises (sucks in summer if you live far from the equator) and if you shut the blinds and have no automatic opener you are very likely to oversleep. Tuning your body to the solar day has pros and cons.
You will not just sleep better, you will have no issues sleeping at night and getting up in the morning. Downside is that you will definitely be awake once the sun rises (sucks in summer if you live far from the equator) and if you shut the blinds and have no automatic opener you are very likely to oversleep. Tuning your body to the solar day has pros and cons.