My best sleep period is 5am to noon. Always has been. I only need ~7 hours if I can sleep during this period regularly. I have kids and 9-5 job, so that’s not r

My best sleep period is 5am to noon. Always has been. I only need ~7 hours if I can sleep during this period regularly. I have kids and 9-5 job, so that’s not really viable for the next 5-10 years. The way I deal with this problem, is first and foremost, drop all screens and house lighting to 2700k at least 3hours before you want to sleep. I was expecting a difference when I started to do this but I was skeptical that it would help. It was a big change. The other big one is no work at least 2 hours before bed. This includes anything that will keep you awake problem solving all night. I even had to give up guitar hero years ago since it was invading my sleep. Any games that may produce adrenaline are also dangerous within 2 hours of bedtime. Boredom is a huge motivator to go to sleep early. 30 minutes (an hour might be better). Turn off all screens and dim the lights to almost nothing. Change into pajamas, brush teeth, use toilet. Take your time. If I’m not quite ready to get into bed, I sit in my comfy recliner in the dark for 20 minutes. I’ve added to this in the last 6months, no liquids 4-5 hours before bedtime. This has drastically reduced the number of mid sleep pee breaks I need