No caffeine or stimulants after noon. A considerable percentage shouldn’t have it after 10 am frankly.

Try this: 1 week of no caffeine and no chocolate At least 20 minutes of exercise - can be split upper day Finish eating dinner and snacks by 7pm No gaming or stimulating entertainment 30-60 minutes before bed. Manage noise, light and other triggers.

Smart watches or similar are good for watching your sleep quality.