I don't know if my new thing with my sleep habits will work for you, but here it is: I get up the same time every morning no matter whether I'm tired or not. If I'm tired I still get up and if I'm awake before that I lay in bed until the alarm goes off. I can go to bed as early as I want, but I try not to go before 11 unless I"m completely exhuasted. I still wake up, but I just move my distressed ankles & knees around and I usually get back to sleep.