The main things that ever helped for me are regular meal times, regular wake up time, gentle relaxation exercise before bed and a sleep monitor app on my phone.

The main things that ever helped for me are regular meal times, regular wake up time, gentle relaxation exercise before bed and a sleep monitor app on my phone. Phase change is a common issue with tech people. Some prefer to shift later and later and wrap around to the target schedule. Ultimately your body should tell you if things are going wrong.