A simple but counterintuitive trick which really had a major impact in my case was spending less time in bed. This way, sleep is maximized as a portion of total time in bed. Your mind starts to associate being in bed more strongly with being asleep.
For example, if you usually spend 7 hours 30 from the moment you go into bed to the moment you get out of it, you could try 6 hours and 45 minutes: you would probably be sleep-deprived for a few days until your body can't take it anymore and will have to use that smaller time-window more efficiently. You could then adjust time in bed depending on your results.
Things that had an impact too, but probably more minor:
- Being exposed to direct sunlight ("direct" meaning with no window in between, looking at the sky for example, not at the sun directly!) as early as possible after waking-up
- Cold shower in the morning (in the evening, better if the shower is warm/hot) for its thermogenic effect
+ of course, the usual advice: no screen in the evening, exercise, dinner early, etc.
For example, if you usually spend 7 hours 30 from the moment you go into bed to the moment you get out of it, you could try 6 hours and 45 minutes: you would probably be sleep-deprived for a few days until your body can't take it anymore and will have to use that smaller time-window more efficiently. You could then adjust time in bed depending on your results.
Things that had an impact too, but probably more minor:
- Being exposed to direct sunlight ("direct" meaning with no window in between, looking at the sky for example, not at the sun directly!) as early as possible after waking-up
- Cold shower in the morning (in the evening, better if the shower is warm/hot) for its thermogenic effect
+ of course, the usual advice: no screen in the evening, exercise, dinner early, etc.