I suffered insomnia for years (5+ years for sure). I had very poor sleep hygiene. I went sleep at 2 am, and woke up at 11 am. I felt tired at work and I drank coffee everyday. I was coffee-maniac, and coffee effectively destroyed quality of my sleep.<p>So you see that I spent about 9 hours in bed and I had very bad sleep quality.<p>A few months ago, I started learn a lot of stuff about sleep. Most of what I read on the internet was useless.<p>But I found in academic sources (i.e. inside &quot;.edu&quot; and &quot;.gov&quot; domains) two very important concepts (they tightly connected to each other):<p>1. Sleep effectiveness;<p>2. Sleep restriction;<p>You can get idea about them here:<p><a href="https:&#x2F;&#x2F;en.wikipedia.org&#x2F;wiki&#x2F;Sleep_restriction" rel="nofollow">https:&#x2F;&#x2F;en.wikipedia.org&#x2F;wiki&#x2F;Sleep_restriction</a><p>I started to follow very strict sleep schedule.<p>1. I go to bed in the interval between 21:15 - 21:50<p>2. I wake up in the interval between 06:00 - 06:03<p>Note that my wake up time is strictly fixed.<p>Now I spend even less time in bed (21:50 - 06:00), but I feel much, much, much better. As my fitbit shows me, I have much less interruptions during the night.