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And not lying in bed until 13.00 also helps.Already mentioned..
Podcast
Giving your lass a hard and quick pounding ( while she is awake)
Get up early every morning, zero power naps, by 22:00 bed is calling your name
Try having a bath before bed also, just summit to calm you down before bed, it’s worked for me.
But I’m up at 5 every day so it’s not a problem now.