Yeah. This works for me weekdays because I work away from home. Like you I workout in the morning, 4am start.
8pm - electronic devices off, or out of sight.
Read fiction book for an hour tops (at the moment its down to 30 mins before my head nods).
While reading listen to something relaxing - jazz, classical. I found 210 nature sounds on apple music (not sure how), that has like 20 hours of stuff that somehow helps me relax.
If I haven't already nodded off, at 9pm I meditate for 10 mins. Usually I'm asleep before the guided meditation is finished.