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don’t drink coffee since coffee inhibits your sleep drive, it sits on the same receptor of your adenosine, also don’t drink alcohol it messes up the cycle of REM and NREM sleep,
you also need sun exposure 40-60k lux(only for day shift), avoid blue light at night to morning, be physically and mentally tired before morning, fix your circadian rhythm to fit your schedule, any light source should be below the eyes since the suprachiasmatic nucleus resides at the bottom of your eyes and stimulated by light above.fun fact: even blind people benefits from sun exposure since they still have suprachiasmatic nucleus.