Yeah, this has probably been one of the best changes I’ve made too.
Dinner around 8, then no screens. I usually read from 9 until 10 or 10:30 and then straight to bed. Up at 5:30 and I normally get an 8K run in before work.
Sounds boring but exercise + keeping pretty much the same schedule every day, even on weekends, has been life changing for me.
My sleep quality declined since having kids, and I quickly realised how important it is to optimize it. This is what I do:
Going to bed at the same time every day
Dinner ~3 hours before
Herbal tea + supplements ~1-2 hours before
Warm shower
Read 10 pages
Breathing exercise to lower HR
Track with an Apple Watch
Very basic, takes only a few minutes.