Any tips to improve my sleep quality?

I always feel tired no matter how much I sleep or at what hour I go to sleep. My sleep pattern has never been stable so there's that too. The only time I feel "recharged" is when I sleep a lot and do nothing for at least 2 days straight, which is almost impossible due to work and the gym. I'm not the type to read books before bed, or having tea, or even drugs. I tried sleeping with headphones playing white noise, like rain sound or wind, sometimes worked and sometimes I wake up in the middle of the night feeling bothered. I don't want to take this to the doctor since he'll probably give me some drug prescription or say it's all stress and some other bs which I already know. The only thing that comes to mind is to take a week off and go somewhere but I can't do that anytime soon. Does anyone else had/has trouble like this?
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