My sleep pattern changes a lot depending on weather and location mostly. Honestly, I sleep better when I am in a foreign place, like I've got nothing much to do or probably exhaust myself with a lot of walk. I also sleep less during hotter days because it's hot and it's harder to sleep.
Have you looked into the way you eat as well? I am not sure but eating random food and anything high MSG always helps me fall asleep faster than I'd like it to be 😄
I used to be able to stay awake for days but now, it's not something I do. Typically I am doing biphasic sleep where I sleep twice/day in shorter period. More often than not, I sleep when I want to rather than forcing myself to sleep based on a certain time of the day. And ss someone who exercise, I don't think it helps for me 😅 rather than making me tired, they're actually making me have more energy to do stuff.
I do sometimes eat a snack to help me fall asleep as well yeah, or if I'm hungry it's a lot harder to fall asleep