[haswell]

This is very similar to my experience.

I didn’t fully eliminate caffeine, but stopped drinking it after 9AM and reduced my intake by about 50%. I’d suffered from insomnia for years, and underestimated the impact of midday coffee.

I’ve also started going up to my building’s roof or taking morning walks to get sunlight. This works even on cloudy days (increase the time outside to more like 30 mins), and it does seem to help.

I’ve also started a no-screens wind down period about 1.5 hours before bed. This was a tough change too, but I’ve replaced it with books or spending some time at the piano.

I looked at sleep as a frustrating necessity that mostly got in my way. Starting to treat it more like an important ritual has been really helpful. This didn’t come naturally, and it took some time to shift to this mindset.