STEP THREE: GET LIGHT WORKING FOR AND NOT AGAINST YOU
Another powerful reason it is so hard to sleep well is that we have constant access to light and devices, making it very hard for our bodies to differentiate day from night.
Too much light in the 3-5 hours before bedtime (as well as overnight) results in suppression of melatonin production, make it very hard to settle, to get sleepy, and to have a good quality sleep. Too much light in the evening and not enough light in the morning can also result in a delay in the body clock. If your clock is running too late, it is almost impossible to advance your clock until you have set up
In order to better match your body clock with a schedule that works for you, you need to get the right light and dark signals at the right time. In the past, before we had access to light 24/7, we would get lots of light in the morning and during the day, less light in the evening and blackout conditions overnight. The goal is to move closer to these natural light/dark cues (even if you can't yet put away your electronics earlier just yet.
Download the this handout that walks you through how to set up better light/dark cues so that light is working for you (and not against you).
Please note that I have no affiliation with the following products. These links are just to help get the ball rolling on taking action. You can, of course, find objects around the home or choose the products that you think would work best suit your needs and your budget.
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