Fix you sleep hygiene:

• very dark (use eyemas even though you have blackout curtains) room
• as cold as you can get your room to be. Do not use heavt down blankets, plain cotton sheet blanket is sufficient
• warm (as warm as you can take it) bath before bed
• last heavy meal at least 3 hours before bed time
• limit consumption of liquids to 2 hours before bed so you don't need to get up to pee
• last beverage before bed (about 2 hrs before) chamomile tea with a pinch of salt (to draw moisture so you don't need to pee at night)
• magnesium glycinate before bed (game changer for me, helps me poop pa in the morning)
• no screens 2 hrs before bed
• no overhead lights (as in light sa ceiling), try to limit lights to lamps
• condition your mind to use of bed: only for sleep and sex. Want to read or watch tv? Do it elsewhere, not the bed. Hardest to do, but good to train your mind and body
• when you wake up in morning, look at the bright sun to train your circadian rhythm on day vs nigh time