It is tempting to treat sleep as something that happens to you, separate from the rest of the day. In practice, the evening before shapes it more than almost anything else.
Light is the obvious one: a bright kitchen at ten o'clock sends a different signal than a dim one. Less obvious is timing. The same activity, done an hour earlier, changes how the evening settles.
We are not going to tell you to remove screens or set a strict bedtime. Most of that advice is correct and almost nobody follows it for long. What tends to work is smaller: one thing, changed consistently, rather than everything, changed once.
Start with whichever part of the evening feels most rushed. That is usually where the change is easiest to make, and the one most likely to stick.