I found a Sleep Dr who referred me to Cognitive Behavior as I had huge sleep issues, finally getting to sleeep and then waking up after an hour. Vicious cycle, for sure. I kept a diary for a few weeks (everything from nap habits, how long I was awake, etc.) and he put it into an algorithm and made suggestions. Getting up at the same time every morning, going to bed at a time that provided an 8 hour window, no naps after 3pm, staying up for at least 2 hours after dinner. I still do a few sleep yoga moves (cat/cow/child/cobra) and take meds about an hour before bed. I use a 1:1 5mg gummie when I lay down. Dark room, cool temperature, etc. My sleep Dr, Michael Grandner, works out of University of Arizona.