I did a CBT course on it, the steps were very roughly to stay up until I got tired and then get up at my target time. IIRC that was stay up till 4 and get up at

I did a CBT course on it, the steps were very roughly to stay up until I got tired and then get up at my target time. IIRC that was stay up till 4 and get up at 7:30. That pretty quickly made me realise that I was _definitely_ getting way more sleep than I thought I was. Between “normal” bed time and my bed time, the bedroom rules apply - no stimulating activities etc. I took up reading, but watching light series would be another good one. You don’t go to bed until you’re actually tired - that is “I’m pretty sure I’ve actually fallen asleep on the couch” tired. Then, move it back 30 minutes a week.