I now am in bed by 11pm. Limit my reading to about 45 minutes. I am tending to sleep for about 7 hours. I occasionally desire a nap in the afternoon but resist the urge

I have become a bit more discerning about what I watch on TV and aim for a maximum of 2 hours and to be finished by 10pm. I don't watch the TV during the day but might watch one of the news programmes at about 7.00. I aim to go for a walk every day and am up to about 4km (quite slowly but improving)

There were quite a few nights at the start of just lying there and not actually falling asleep until about 1am but I followed all the advice about being active during the day so that I was worn out enough sleep at the right time

It appears to be working. I appear to be 'fixing' my sleep pattern. THANK YOU ALL FOR YOUR WONDERFUL ADVICE. It as very practical