> a competent sleep specialist

You mean there are sleep specialists who can do more than schedule a sleep study and then say that it was inconclusive because you couldn't fall asleep during the study?

The impression I got from mine is that all they care about are sleep interruptions (mostly sleep apnea) which does nothing for problems getting to sleep in the first place.

They said my sleep quality was fine, but a bit less than normal which is fair because it was at a lab not at home. But no, that's pretty much the amount I get anywhere. Suggested I lose 5-10kg and see how I go. Seemed like a boilerplate response.

Some people have reported that taking 0.3mg melatonin five hours before desired bed time was helpful. Sort of imperfectly turned me from a 6AM-1PM sleep schedule to a 1AM-9AM, sometimes better, and when I stopped after a few months it was easier to stay closer to diurnal. But blue light filters (f.lux etc.), dimmable lights, and timed lighting were also necessary, and nothing is 100% sufficient.