Alcohol actually disrupts sleep. It's a depressant, so it will initially make you feel sleepy. But as your body metabolizes the alcohol and clears it from your blood, you are left with sleep difficulties. It's as if with the depressant no longer in your system, your body rebounds and wakes you back up.
So, first thing I'd say is cut back on the alcohol. Completely, if you can manage that.
Beyond that, being of a similar age, I'd say there aren't really any magic bullets. Long-term, the best thing is to learn what works for you. But there are some things that are probably consistent across most people, or at least those who have more trouble sleeping (my wife seems to be able to just drop off whenever...some people are just like that):
1) Avoid mentally arousing activities in the hour or two before bedtime. Nothing worse than getting into bed before your brain has slowed down.
2) Avoid food, and especially any sort of carbs, in the hours before bedtime. For me, I try to avoid eating anything at least four hours before I go to bed, and an even bigger gap works better. And avoid large meals, since they can keep you feeling overly full for many more hours.
3) Stay cool. Your body temp will naturally decrease during sleep, but you can help things by lowering the heat and letting the room cool off, and by not having too many blankets.
4) Stick to a regular schedule. Of course, you know all too well that's not always possible, but when your schedule gets screwed up, you just need to force yourself to get back to it as soon as you can. Even if you can't sleep well, get up at your regular time and try very hard to stay awake all day. Limit naps to 20-30 minutes at the most. And yes, being older seems to make this take more days. Sorry.
I'll note that while there's a general advice about avoiding "screens", this seems to be based on the idea that blue light keeps you awake. I don't know if that's true or not, but I do try to avoid bright lights before bedtime, and I use the "night light" features on my laptop and phone. I have a hard time avoiding using my laptop before bedtime, but the phone is easy. I almost never use that thing anyway.
That said, I think a lot of what makes the "screens" bad is that it often involves mentally arousing activities. Things that force your brain to engage. I've found that sometimes if all I'm doing is watching some TV show, especially one that's not scary, that's not a problem for getting to sleep later. Simple comedies seem to work especially well, but even regular old dramatic/sci-fi stuff seems fine too. It's when I haven't put down a really interesting project until late at night that I find my brain continuing to race and keep me up even though I've finally gotten into bed for some sleep.
(Of course, many people resort to sleep-aid drugs. I guess if that works for you, and you don't mind taking them, that's another option. Me, I'd rather pay closer attention to my body's needs and work out a way to sleep better without the drugs.)