.. temperature is critical, and if you experiment with setting your thermostat exaggeratedly high or low for a while you will eventually notice it has an impact on sleep.
... getting cold was a frequent struggle as I would lose the covers and they would be twisted up and I would have to drowsily untwist. Now I wear a long sleeve fleece button shirt backward like a smock. Backward because the tails of the shirt always fall down and keep your side warm. The covers I just pull up to armpit and have never had to wake up since.
I hate light masks too, so I cover my face with lightweight athletic shorts that have a cooling effect. Then I use a small half-size pillow (walmart chopped memory foam) and turn my head sideways to muffle the ear not facing the pillow.
There are headphones out there that are purpose-built to help you fall asleep faster and stay asleep longer.
My favorites right now are SoundOFFs, which emit pink noise, no apps required.
I'm also going to experiment with the Ozlu Sleepbuds, which many are calling the unofficial Bose Sleepbuds III since Bose discontinued the second iteration of these buds and sold off much of the IP to this team.
I've been sleeping with custom ear molds for five years prior to moving to noise machine earbuds. Hearing's fine as of earlier this year!
A few things that have helped me:
#1 sleep in a completely dark room. A specialist MD shared this insight with me and it changed my life. I also use an eye mask and white noise machine.
#2 use a call recording tool on your internal meetings that can summarize notes. Being able to go back “in time” to a call often has enabled me to reload the entire interaction just watching a few min of the call.
#3 rely on your team. As a leader you get the benefit of the doubt that you are covering a lot, so I’ve made a ritual of just asking people to restate our last interaction and where they are at now with any updates. Again, simple thing but helps trigger my memory
Good luck!