Exercising once per day
cutting down on caffeine after noon
keeping your phone out of your bed
reading light fiction at bedtime
keeping a notepad and pencil next to your bed
Then you will fall asleep on time.
My depression makes it hard for me to do chores on command, but I figured out that if I set a timer or give myself some time to psych myself up, then I do it. It doesn’t always work, but 85% of the time I end up succeeding, and it’s a huge leap from a few months ago when I just shut down over chores.