Yes, I am watching the Tour de France and caught myself wondering when various riders were describing how they slept more to recover from crashes how one gets this kind of sleep. I am still learning, but I did run across the article Simple Rules for Better Sleep from the NYTimes. And while they explain all of it, the brief take-away I had was the focus on Seniors (not there yet) and these principals.
The idea is to stick to a schedule that maximizes your “sleep efficiency” — the amount of time in bed you spend sleeping, instead of tossing and hoping that sleep will descend. That involves four rules: Reduce the time spent in bed. Get up at the same time every day. Don’t go to bed until you feel sleepy. Don’t stay in bed if you’re not sleeping.
Now if I can just find the research on reading before bed and staying away from flickering devices I will have it made. Does anyone remember where that is?