one thing that has helped me is doing all the getting ready for bed stuff way before bedtime so i am an adult with no job i dont have a bedtime but my cats wake me up around 8 am so midnight is what i aim for generally as a bedtime lately ive started brushing my teeth and doing all the other before bed routines at like 10 pm so that when i finally am nodding off i can just go to bed instead of having another interruption or i can just sleep on the couch