An issue that can go on and on...

Fortunately as a 69 year man I neednt be too concerned about getting much beauty sleep. However, sex, yes even now, is a sleeping pill, no question.

For the sake of your analysis. My routine is to go to my bed by eight, in bed I will listen to Dharma talks, meditate, (sure, lying down, the Buddha said it was okay, try it), on a 'bad' night will go to Insight Timers sleeping music (last resort). By 10:30 the vapors of sleep are clearly wrapping themselves around me.

No coffee after late morning too.

Max my beagle unfailingly awakens me by no later than 4:45. Start my day.

It's amazing just how much peoples routines vary!