Guys,
I am still missing one piece that was not mentioned: Low cortisol and the circadian rythm.
Putting things together:
1 - Hypersensitivity and a CNS too responsive makes we overreact to any stimulating thing in the evening, making us not sleepy when we should.
2 - Low cortisol in the morning makes waking up more difficult, and the circadian rythm less effective.
3 - Executive dysfunction worstens everything: we find it more difficult to convince ourselves to get out of bed, or to not get hyperfocused on doing something at night.
To tackle 1, we need to avoid stimuli at night.
To tackle 3, maybe the routine, full of small deadlines, could help some.
To tackle 2, we need to find the right amout of sleep to have: a routine with too much sleep will relax us too much, making things worst. A routine with too few sleep will lead to prolongued stress and burnout.
Another thing that helps me: Going out and having some beers with friends usually gets me tired by the time I get back home. The alcohol has a short-lasting stimulating effect, and also makes me less sensible to stimuli.
(Be careful: alcohol just before sleep, or in high quantities, can deteriorate the quality of your sleep!)