Five questions, about a minute. It points at one thing, and it will only ever point at something the evidence actually supports.
Start with the timing of your day.
Your sleep is uneven and your energy drops in the afternoon. That pattern usually points at a body clock that has nothing steady to lock on to, not at sleep quality itself.
Your first mindvestment
Get ten minutes of outdoor daylight within half an hour of waking
You are drinking caffeine late and struggling to fall asleep. Half of a dose is still in you six hours later, so an afternoon coffee is very often still working at midnight.
You get into bed with your mind still going. Falling asleep is not a decision, so the useful change is the twenty minutes before bed rather than the moment itself.
Your first mindvestment
Ten slow minutes on the floor before bed, no phone