You lean later, and sleep is the piece that is not working, whether that is falling asleep, staying asleep, or waking unrested. That one lever affects everything downstream, so it is the right place to focus.

• Anchor a consistent wake time first, then add bright morning light. For a later chronotype, that combination gently nudges your clock earlier over a couple of weeks.
• Set a firm caffeine cut-off in the early afternoon. It is the most common hidden reason people cannot fall asleep.
• Keep the last hour dark and screens dim. A smaller effect, but it is free and it stacks.

Magnesium is one of the minerals most Canadians under-consume, and it supports muscle function and helps the body relax physically. Many people working on their evenings keep Magnesium Bisglycinate or Magnesium L-Threonate in their routine for that reason. Both are options here.