I usually go to bed between 10-11 and read (non-light emitting eink screen). Lights out is almost always around 11:45. I wake anywhen from 6:30 to 7:30 usually.

I usually go to bed between 10-11 and read (non-light emitting eink screen). Lights out is almost always around 11:45. I wake anywhen from 6:30 to 7:30 usually. My kids (both on the autism spectrum) use 1-3mg Melatonin and have from a young age, otherwise they would never sleep. If I'm travelling or find I have a few nights in a row with trouble getting to sleep I'll take it for a few days too. Works well. The quality of your sleep is an important factor too. If you suspect you may have obstructive sleep apnea then go get it checked out. It may be the cause of all manner of irregularities in your sleep routine.