1. DO NOT INSTALL SCREENS AND MONITORS IN THE BEDROOM
TV shows for the coming sleep are canceled. Hang-up means hang-up. The blue light from the touch screens convinces the brain that it is too light to sleep, thereby disrupting the physiological cycle that affects sleep.
2. LIE EVERY EVENING A LITTLE EARLY PREVIOUS
You need to get used to the changes gradually. You've probably spent some time teaching your body to fall asleep at the heck of what time, and therefore it is ridiculous to expect that it will be possible to suddenly and immediately return to the correct eight-hour slee...