I'd strongly recommend checking out "Rise and Shine" to get some background on circadian rhythms!
If you struggle with sleeping on time, I've recorded this for you. Going back to the fundamentals of assigning dedicated spaces to activities, I share how the association of activities with spaces makes it easy for your brain to tune in and out of those modes. We also dive a little bit into caffeine, sunlight and exercise. Finally, the most major roadblock of all - thoughts in your head.
Medito - https://medito.app (Play Store & App Store)