Trying to make it short:
Your brain/body have an internal clock telling every cell in your body what time it is. The reason why you sleep in the first place, is because there are a number of hormones and neurotransmitters (basically large scale messenger signals excreted from your brain/other organs): That tell you, it's time to sleep.
This clock is slightly longer than a normal 24 hour day. In order to keep yourself tired at night and awake in the morning for peak performance you need to give your body pointers, so that it knows when the suns coming up and down. Unsurprisingly your eyes are responsible for a lot of this resetting of the clock.
Once you wake up, you have about an hour, maybe two hours to get as much sunlight - and it has to be sunlight - into your eyes. smartphones, lamps doesn't work. Needs to be very bright. Even cloudy sunlight is very good. It's like you're filling up a stamina bar with light energy and bum, 5-10 minutes your brain says nice. It's morning, i will be tired in about 16 hours from now. This is the most important. Sunlight right when you wake up.
Next up is body temperature. Excersise heats you up. Eating heats you up. Cold showers also heat you up (as a counter reaction to getting cold skin). As you wake up, your body temperature rises, every day. It peaks in the afternoon. Then it starts dropping, just by a bit. You cannot enter sleep if your body hasn't cooled off.
Therefore, get sunlight. Exercise before noon, eat a big meal, take a cold shower: You will cool down faster in the evening = easier to sleep.
Turn of all artificial lights an hour before bed. The later in the day the more sensitive your eyes get to light. One bright lamp in your bedroom can fuck you up.
Open your windows, make the room cool. Read a book/meditate/listen to podcasts to get rid of anxiety. Don't use alarms to wake up if you can.
Regularity is key. You can move your clock 30min a day by doing all of the above and fix your sleep schedule. Don't eat big meals before bedtime, it heats you up, disrupts deep sleep.