There are a few things that actually make things worse that lead people to get stuck in a negative spiral. Basically alcohol makes you drowsy and helps you fall asleep. But you wake up dehydrated, not very well rested, and in some cases hungover. People drink coffee to fix that, which makes it harder to sleep. Stress levels feed into that as well as it leads to drinking and other ways for people to relieve stress. Social drinking & high stress environments are also a thing. I get sucked into that a lot and it's fun but definitely very bad for my productivity.

But understanding the causes helps. There's a bunch of things I simply don't do:

1) late night working. I can't get any sleep after that. My brain being hyperactive before bed time kills my productivity the next day. So it's a net loss. I'd rather wake up early than work late.

2) caffeine takes a long time to leave your body. I don't drink coffee after noon. Or tea. Or anything containing it. I also limit my intake to max 2-3 cups per day. I avoid the stuff entirely on weekends and try to not get too dependent on it. A nice side effect is that when I do drink coffee, it really works.

3) I don't work on the weekend. I need my weekends to reset my brain. Sleep is part of that. Not thinking about work for 2 days a week is part of that. Context switches are great for getting work out of your short term memory. I don't want to feel guilty about not working; so it's a rule I very break. It can wait and if it can't, it will have to anyway.

4) I don't set alarm clocks. I stopped doing this years ago and I wake up when I need to. It's uncanny; the rare times I do set an alarm clock because I need to be up extremely early, I actually wake up just before it goes off. Mostly on normal days I wake up around the time I would have set my alarm anyway; or slightly before that. In the rare case I don't, I apparently needed some extra sleep and its fine. Finishing your natural sleep cycle is more important than getting out of bed 20 minutes too early. I never miss meetings or get late to work (well working from home like everyone these days).