Morning - Get up within a 30m window. Aim for 30m of sun exposure before midday, or look into purchasing a SAD light (10k lux+) to use if indoors.
Day - Cap caffiene use & naps where possible 6-9 hours before planned bed time.
Evening - 1-2 hours before bed dim lights, use blue light blocking glasses and/or f.lux/apps to remove blue light from laptops/phones
Bedtime - 1 hour before bed try having a 10m hot shower, now de-stress as best you can, don't consume too much food at this time, think room like cave (dark/cool/quiet) & trial wearing socks, eye mask, ear plugs in bed & got to bed within a 30m window.
Supplements - Aid getting sleep cycle in place - melatonin (start with 300mcg), Sedatives - Valerian Root 450mg, Lavendar oil (Silexan) 80mg, Likely deficient - Magnesium Biglycinate/Citrate 500/200mg, Sleep quality - Glycine 3-5g (not needed if using biglycinate)