I'm down to an average of 10-15 minutes to fall asleep these days, sleeping for between 7 and 9 hours, with an occasional mid-night wake up to go to the bathroom.

I used to struggle with this a lot, and have had to implement strict sleep hygiene practices to consistently get good sleep.

It was common for me take an hour or more to fall asleep, and often waking up in the middle of the night and not managing to fall asleep again.

Baseline outside bedroom - lots of activities every day: cycling/running/weight lifting, very rarely in the evening (causes high body temperature and messes with sleep)

Bedroom adjustments:

• Multiple layers of blackout curtains for a pitch black room
• Linen bedsheets for improved cooling
• Fan during hotter part of year on low-ish for more body temperature reduction
• Earplugs for blocking out any unwanted noise
• Eye mask for blocking out any stray light making it into the room
• No phone usage in bed, only Kindle on low-ish light

I still occasionally wake up and have to go to the bathroom, but I usually fall right back to sleep these days. If not, I get back to reading on my Kindle for a while. If I don't manage to fall asleep within a reasonable timeframe, I leave the bedroom and read for a while on the sofa, and avoid frustration. The frustration makes it even harder to fall asleep, it's better to just accept that one night of sleep will be a bit worse and that it will even out in the end.