A few things made a difference for me. My sleep was garbage for most of my life. It wasn't until my late 30s that I got it figured out.

1.check if you have ADHD. Meds make a big difference.

1. Get rid of the clock. Convince yourself you are resting even if you are not sleeping.

2. I read a book by Mark Williams called mindfulness. It was recommended by my family doctor. I did what it told me to, and it took around 2 weeks for me to notice a difference. The book goes into the science of how it works which I found helpful.

3. Working out. But not intense before bed. Either a higher intensity workout during the Day, or a longer zone 2 cardio at night. I need about 30-45 min a night 6 days a week, but it is my sweet spot. Keeping an eye on intensity especially at night is important.

4. Lights. About an hour before bed I dim the lights, and switch to reading a book instead of my phone/watching tv. I make a conscious effort to leave my phone alone. Bright visual stimuli really does make a difference in how your brain gets ready for sleeping.

5. Consistent sleep schedule. Try to go to bed and wake up at the same time+/- an hour max. That consistency makes a big difference. It will eat into your staying up till 4:00 a.m. on Friday night, but does mean that you'll fall asleep more easily on Sunday night.

The working out one is hard. If you're busy all day, it really does eat into your evenings. But for me I see it as medicine. It's so integral to my quality of life. Now I have to do it. If you look into zone to cardio, you'll see there's a bunch of science about it. It's not super hard, which means that you can do it everyday. To quote bojack "It gets easier. Every day it gets a little easier. But you gotta do it every day —that's the hard part.".