You know that rule “shut down all screens” 1 hour before sleep, but there’s always something to watch/to program etc. Have you found the discipline to do it regularly?
How do you deal with the going-out in the evening, if you strive to wake up at that time?
Do you have some interesting/intense routine like running, which was quite common in american movies?
you all dont just wake up every 90 minutes no matter what?
does your brain run some kind of watchdog daemon?
Get a sleep study done you might need medication or a CPAP