No blue light 3 hours before sleep. Amber glasses for work on computer during the day.

No food 4 hours before sleep. Less sugar/caffeine.

Aim to be asleep 8-9 hours before the sun comes up. Leave curtains open for the sunlight to wake you.

Exercise after waking for one hour.

This cured my insomnia 15 years ago and I refuse to deviate from it or I end up a mess.