I'm very similar to OP, my main problem is probably entertainment distractions. My goal is to stir naturally 10-15 minutes before the alarm. If the alarm wakes me up I consider the night a "fail" and set the bedtime back 10-15 minutes the following night to determine how much sleep I truly need.
This routine really has helped:
• midday light + activity (in the winter I take my D supplement with lunch since it may carry a circadian signal)
• ample dinner--last bite about 4 hours before bedtime, followed by long walk, followed by hot or cold herbal tea and 200mg magnesium glycinate
• ultra masculine solution: chamomile or lavender sachet in the pillowcase, and a quality blindfold. Try to identify the specific disturbances--outside noise, stuffy air, too hot, too cold, etc.
Lots of: urban hiking, cycling, sprinting
Lots of: fresh meat, seafood, eggs, organs, tubers, starchy fruits, low-energy plants, meat fat, dairy fat, oily fruits
Some: cured meat, dairy protein, sweet fruits, rice, peas, tree nuts, oily seeds
Minimal: soy, refined proteins, sugar, liquid carbohydrate, grains, beans, refined oils, peanuts