Up until my early 30s, it often took me up to an hour, sometimes more, to fall asleep; then when waking up in the middle of the night it might have again taken as long.

I learned the yoga exercise "61 points" when I was 32, and have almost never had difficulty falling asleep since (in fact, since I'm interested in being more conscious in my dreams, I now sometimes wish I didn't fall asleep so fast - sometimes in less than 2 minutes).

Here's a link to learn it: https://www.swamij.com/online61.htm I STRONGLY suggest memorizing it. It seems like a lot but once you get the pattern, it's very easy.

Eventually you won't need to go over the exact points, but even now - many years later, if my mind is particularly busy, there's nothing like 61 points to quickly quiet it, relax the body and emotions, and send me drifting off into sleep and dreamland.