Very good suggestions. I would say all 3 are important, but that 90 minute wind-down period is most important. If you add mindfulness to that relaxation time you will find that period even more powerful.

And for many who wake up and can't get back to sleep, if you let go of the effort to get back to sleep or worry about being awake, and just enjoy breathing, relaxing, being mindfully present (accept worried thoughts that flit across the mind, just don't give them too much energy).

There's a remarkable worldwide consensus on the basic scientific principles of good sleep. Good on you for helping to get the word out.

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