I reckon the most effective thing (which may be a tad unpopular) was I stopped being strict on what time I went to bed. When I started feeling tired (anywhere between 9 and 11pm) I started my bedtime routine {shower, get changed, take meds, brush teeth, read for approx 1 hour} then went to bed. When I had a set bedtime, I found I was either exhausted when awake, or full of energy and trying to sleep