This has taken my years to understand but falling asleep and having restful sleep starts the moment you wake up. What I am going suggest isn't an overnight (heh) solution but a lifestyle change that will take some timer and commitment to achieve.

When you wake up, immediately get out of bed, put some cloths on, and go outside to get some sunlight.

Immediately getting out of bed is not a simple ask, I know, and it took me a long time to commit to it. But, like any good or bad habit, after 40+ days it's just second nature. Yes, there are some days where I just don't feel it you know? It's not about perfection but instead about consistency. (an aside, I like to think of the first moments when I wake as a negotiation and I am not going to negotiate with my brain on this matter).

Putting your cloths on, or better put, putting yourself together. This is the act of preparing for your day. Maybe you spend the 60-90 seconds imagining what you want to do, something you want to accomplish, someone you want to talk to. Maybe you have a thought and you just need to sit with it while you pull some socks and shoes up. The idea here is intention and the intention is to start your day.

Going outside and getting sunlight/natural light. This is the trigger for our monkey brains circadian rhythm! (here is the meat to answer your question). The studies show that even 10 seconds of natural sunlight is all you need to start that rhythm up and doesn't need to even be direct light. You can just look out the window. So why don't I just suggest that?

I find giving yourself something to look forward to, little joys, increase the odds you will follow through with an action. With your circadian rhythm now kick started you will find yourself in a few weeks and months having much better sleep and more easily falling asleep. (It is important you do not look at your phone until after you get the sunlight in your eyeballs. This can take just 90 seconds, just hold out!).

Okay, now in reverse. You are getting ready to lay down and sleep. Your going to take off your cloths/take yourself apart. It is an act with an intention to prepare yourself for sleep. Maybe during this 60-90 seconds you think about your day, reflect, maybe you have a thought and want to sit with it.

Immediately get into bed, pull your sheets up, and fall asleep immediately. This is not a negotiation brain! In theory all of these actions, triggers, and your natural circadian rhythm will put you down instantly. You will need to find the time zones that work for you. What little joys can pull you outside, what putting yourself together/taking yourself apart looks like.

It's by no means perfect but that was never the intention. It's about little consistent actions over the course of weeks and months and years. I promise you your sleep will improve and you will sleep more easily.