10-5-3-2-1 routine:

• 10h before bed time: no stimulants
• 5h before bed time: no food or alcohol
• 3h before bed time: no brain work
• 2h before bed time: no screens
• 1h before bed time: wind down routine (journalling, preparing the next day, cleaning up kitchen etc.)

Blackout curtains, and limit screen time before it's time for bed. Don't scroll on your phone or watch TV while in bed because it will confuse your body into staying awake. Also avoid eating less than 4 hrs before bedtime.

For me it's almost no caffeine anymore, open bedroom window and either walking or cycling for at least half an hour every day. A regular sleep schedule also help, but I'm very bad at that.

A bit of exercise during the day and a bit of alcohol in the evening works for me.

Exercising for sure, eating well, listening to something soft and relaxing at night.

Not having children helped, and now sticking it out until they're old enough