Alcohol knocks you out faster and deepens the first half of the night. Then it wears off, and the second half breaks up: more waking, less dream sleep, an earlier final wake. Across a large review of sleep-lab studies the pattern is consistent at every dose. Evidence: solid
That's why a few drinks give you a night that felt fine and a morning that doesn't.
Same theme: Before bed
Before bed
Cool the bedroom
Tonight, turn the bedroom heating down or open the window before bed. Cool room, warm covers.
no timeEvidence: decent
Before bed
Melatonin is modest, not magic
Before you try melatonin, keep one wake-up time and get morning daylight for a week. If you still want it, ask a pharmacist or doctor first.
no timeEvidence: decent
Before bed
No caffeine after lunch
Last coffee before 2pm. Earlier if you're a bad sleeper.
no timeEvidence: decent