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When you eat nourishing meals, drink plenty of water, stop looking at screens at least an hour before bed (e-ink eBook readers are okay as long as you use lamp light instead of the backlight), and make your bed a place where the only thing you do lay down to sleep only (i.e. no phone time in bed). If you can't get to sleep after a while, get up and leave the bedroom to go read for 30 minutes to an hour and then go back to bed. It also helps if you only use a dimmable LED or incandescent light at night, because they emit a much steadier beam that doesn't flash as much. A lamp with a 40 or 60 watt soft white incandescent bulb is much easier on your eyes than pretty much any other artificial light source. In general, take care of yourself and make sure your level of stimulation drops off well before you get in bed. I also find it helps to sleep with a fan on. If sleeping with a plushy friend, or an eyemask, or luxury sheets helps you, do it, there is no honor in holding yourself back.

When you get up, ignore the screaming of every cell in your body and don't snooze your alarm. At most, snooze it once and use the time to get your bearings, but get up when it goes off again. Nobody in history has ever snoozed their alarm and felt even 0.01% more rested after sleeping for 10 more minutes, it's a siren song that gets you nothing. You'll be way better off getting up and having breakfast. A cup or two of coffee is fine but then you should lay off caffeine for the rest of the day. If you're eating enough, you'll get your energy from food. If you struggle with that, talk to a nutritionist (not a dietician, they're frauds) for advice on balancing your intake of proteins, lipids, sugars, grains, and so on. You might also want to consider taking a multivitamin.