I do think that if you aren’t getting quality sleep and getting some movement during the day, and some sunlight, it’s going to be really hard to make progress on routines that will set you up to feel good. You absolutely have to follow the good sleep hygiene stuff, not scroll on your phone in bed, etc.
If I have a bad night of sleep, I’m toast. Most of the time I get a good night’s sleep and I can be productive and feel calm and secure and not overeat. Get up at the same time, make bed, walk dog, have a smoothie, do some weights, stay hydrated, do the important/urgent items on my list… All of that sets me up to feel pretty good.