I have for most of my life not been drinking caffeine at all, and I'm never able to sleep whenever I decide to, apart from in the evening. So this is not a pancaea for everyone.
I never had a problem falling asleep but I kicked my daily morning cup of coffee and I can't believe how much energy I have. I used to feel a little fuzzy when I first woke up until I had my coffee but now I wake up so full of energy and feel great. I never realized just how negative caffeine is on your energy level.
Likewise. Stopped drinking it and for a week withdrawal was hard, but after that I would wake up in 3 minutes, rather than snooze for another 20. I do still crave for it, but one hour into the day you forget it and become normal.
Coffee is such a short term fix with implications for the rest of the night.
The best thing is that I actually sleep same amount, but am better rested. Perhaps it's not the same for everyone, but I feel more people should try it. Caffeine is the nicotine of our era.
2) Follow a consistent schedule.
3) Follow a consistent routine to prepare for sleep.
3a) Turn off screens well before bed.
4) Learn and follow relaxation/self-hypnosis scripts.
I've learned a lot about sleep from observing my baby daughter. Good sleep is easiest on top of good sleep; a tired brain usually has more, not less, trouble falling asleep. If my daughter misses her nap, she is more hyper and harder to settle down at bedtime. If she gets a nice long nap, she also is calmer at bedtime and falls asleep more easily.
I've had terrible sleep habits most of my life, and it's only now that I'm a parent that I can appreciate how powerful a consistent schedule and routine can be.