Great question. There are many effective ways to do this, but the keys I have found for my patients are to stick to the plan and treat the wake-up time as sacred.
Set a go-to-bed time for yourself. Set a wake-up time. No matter what time you actually fall asleep, get up at your set "get-up" time. And no naps
during the day! it takes about 6 weeks to train your brain to follow the times you've set.