In the years before ketogenic therapy I did a "deep dive" on sleep. I wore a sleep tracker for years, but no longer need to do this - it was useful as I could see the effects of coffee, alcohol and disrupted patterns. I could also clearly see the effect of bipolar episodes in my sleep charts. There was no doubt that sleep disturbance ran hand-on-hand with illness.

I absolutely keep a regular bedtime and waking time. During previous times of insomnia I learnt how to "deep rest" (think yoga nigra, sleep hypnosis tapes, etc). I do not use computer screens at night. I have my last meal several hours before I sleep. I sometimes use blue-light blocking glasses and every light in my house has a dimmer switch! No bright lights in the evening.

I walk to work in the mornings. I often soak in the sunlight. I prioritize sleep. I really do - I simply do not have late nights. Over the years this has become a way of life. In the first few years keeping such a regular sleep schedule involved a degree of sacrifice. This is a sacrifice that has paid dividends over and over again.

As an aside: after the initial keto adaptation period, the ketogenic diet has further improved my sleep. I go to bed. I go to sleep. I wake up rested. I never thought I would achieve this for my life - 35 years of bipolar disorder had also been 35 years of fractured sleep. All this is now healed.