It's not just about time-to-sleep, it's about sleep quality. My only suggestion would be to fully go off of caffeine and rate your sleep quality off of caffein

It's not just about time-to-sleep, it's about sleep quality. My only suggestion would be to fully go off of caffeine and rate your sleep quality off of caffeine. I went years of drinking caffeine. So much so, that I had forgotten what deep sleep really felt like until finally removing caffeine from my daily routine. It's a massive difference in sleep quality. With caffeine, the sleep is superficial. I get up to urinate a lot more. Lighter sounds can wake me up. Without caffeine, I find myself sleeping so deeply, that my body stays in the same position, and I can wake up to tension in certain areas because I haven't moved for hours. The deep sleep feels amazing.