You know that rule “shut down all screens” 1 hour before sleep, but there’s always something to watch/to program etc. Have you found the discipline to do it regularly?
How do you deal with the going-out in the evening, if you strive to wake up at that time?
Do you have some interesting/intense routine like running, which was quite common in american movies?
I force myself out of bed, stretch, down a glass of water, take my shower, then make an espresso. Each step gives me just enough energy to do the next step, and no more, and the espresso lasts only long enough to get to work and down another coffee.