Hey, I had similar problems, so I hope I can advise. I found that setting alarms on my phone for every couple of hours to take a 10 minute break and change position/stretch/hydrate reminded me to take these breaks. Adjust the time and frequency as you need. For sleeping earlier, I'd recommend a good bedtime routine that relaxes you and you find enjoyable. This will likely be different for everyone. For me, I found that a hot bath with a podcast eases my night time anxiety, also some lavender oil spray on the bed works wonders. I also have CBD before bed to help with nighttime pain. It helps to get into the habit of a regular bedtime every day. Even if you can't sleep at first, training your body that "this is bed time" can help stay in a good routine. I hope this helps and you find things that work for you! Feel free to reach out anytime :)