As someone that has recently perfected their sleep I'll share my approach for anyone willing to try.

1. Always go to sleep within 30 minutes of a specific time every single day. If this ever starts to drift, take a pill of 100 micrograms of melatonin 3 hours before you intend to sleep to get back on track.

2. Get lights that turn on and off via a smartphone app. Set them to turn on 30 minutes before you intend to wakeup. No alarm.

3. Before sleeping supplement magnesium (most americans are deficient).

I wake up with 0 grogginess every morning. It's amazing.