I have the luxury of being able to (with only a few exceptions) go to bed and get up whenever I want. So I just go to sleep when I am tired, and get up when I wake up. I usually have at least 1 waking period each night sometimes 2. Over the course of the last 10 years or so I tend to average about 7 hours of "resting" time each night. Yes, sometimes I wake up and can't get back to sleep but it's usually because I now have ideas on some problem I was working on. That's why I keep a notepad by the bed and can take notes without turning on the light or using my phone. I process them in the morning. Never got in the habit of checking tech in bed, I don't even read in bed, so it's no problem to have my phone there and since that's the only phone and important in case of emergencies I don't mind having it there.