Blackout curtains help a lot from my experience. I have a hard time falling asleep and staying asleep to begin with and those make a big difference with or without an offset sleep schedule.

Melatonin can also help with sleep duration/quality but its also easy to become dependent on it to fall asleep so not ideal for long term.

Blackout curtains have been essential for me. Instead of earplugs, I prefer a noisy fan. Circulating the air is good and the constant white noise normalizes hearing stuff, so neighbors or traffic or whatever isn't different enough to wake me.

My wife has a Bluetooth sleep mask, so she can play soothing stuff from headspace or YouTube or Spotify while keeping light out of her eyes. You can find it pretty cheap.

As we enter dry winter months, a small humidifier in the bedroom might also be a good idea.

It also helps to have a routine on how you wind down for bed so that your body and mind can ease into being ready to sleep even if the clock or the sun are telling you otherwise. Maybe do some light reading, wash your face, set out something for the next day (like your outfit), whatever you need and can repeat nightly.

I wear earplugs daily and nightly due to a sensory disorder and recently tried a new kind that’s by far the best from the many I’ve tried in terms of comfort. They’re also excellent in noise reduction.

Mack’s Ultra Soft Foam Earplugs