.......I might just add - natural body rhythms help also -
It is rare I go to sleep later than 10;30 nowadays.
I get out of bed _really_refreshed... and never later then 6a.m
( I led a night life - literally - for 25 years - I can tell the difference in an overall well being feeling - big time)
Good luck mate.
fallowe me,,,, lucylin,,, @mizanur