Routine for me go to bed same time every day. No caffeine in the evening only fruit after dinner etc. No alcohol That worked for years but loud tinnitus now wakes me repeatedly but nothing I can do about that.

I go for weeks on 4 to 5 hours of sleep a night then all of the sudden I crash early, get 8 hours one night and start all over again.

I usually just take the 5-6 hours I get to sleep. I won't stress over not getting more than that.

apparently I can't show my appreciation individually here to your replies guys. Thanks for your responses.

Sometimes I have to listen to music to calm myself down or not drink anything beforehand

I'm sure that facility will come - I should go fill in the feedback stuff... !

Excellent idea, Nunos50!

I hope you find a restful night

or sommething! :D