Occupational therapist - I do this **** for a living (sleep hygiene, daily routines) and this is what I have personally found.

I'm old as fk so stopped going out to bars a long time ago unless it was a special occasion - younger guys might need some compromises.

1. Caffeine is done by 2pm, absolutely no later - if I need a pre-workout I will go with a beta alanine/ citruline mix.
2. Last meal is done by 7:30pm max, regardless of your feeding window, I absolutely believe in 4 hours minimum between end of eating and bed circadian rhythm.
3. Bedtime (yes I have a bed time) is 12am, every night.
4. My place is decked out in Phillips hue type LEDs, 9pm and the lights go down to maybe 20%, any screen that I’m using will have the night time mode on as well. I usually go with an orange color (google home calls it ‘pumpkin’)

The big one –

5. 90 minutes before bed-Melatonin - I do 10mg chewable- this has the benefit of sublingual + 12.5mgdoxylamine succinate(Kirkland sleep aid), they come in 25mg but I’ve found breaking them in half works as well but YMMV

Both cheap and hit hard

Ultra consistent

Awesome dreams

No morning hangover

No prescription

....no ZMA?

Do you even lift?