What two sleep-hygiene changes helped most, despite work and partner?

[Daniel_R]

I've struggled with inconsistent sleep for years, and after my doctor ruled out medical issues like apnea, she suggested I focus on improving my sleep hygiene, but I find the standard advice contradictory and hard to implement consistently. I know I should avoid screens before bed, but my job sometimes requires late-night emails, and while a cool, dark room is ideal, my partner has different temperature preferences. For those who have successfully overhauled their sleep habits, what were the one or two most impactful changes you made to your evening routine or bedroom environment that actually moved the needle? How did you manage compromises with a partner or demanding work schedule, and did you use any specific tools like sleep trackers to identify your personal disruptive patterns beyond just feeling tired?