When I 1st retired, I got into quilting. I did not pay attention to the clock & would quilt - just one more block, row, etc. After taking a break from quilting, I learned that if I keep a steady routine of going to bed at the same time & getting up at the same time, I sleep just fine now. Of corse, there still the no caffine after lunch & no sugar after 7:00p.m that really helps as well. The no sugar in P.M. eliminates the waking up with hot flashes.