I admit that I have (sometimes/often) bad sleeping habits and did a search for "optimal time to go to bed" and found some interesting articles.
http://www.ineedmotivation.com/blog/2007/10/when-is-the-best-time-to-sleep/
http://articles.mercola.com/sites/articles/archive/2010/10/02/secrets-to-a-good-night-sleep.aspx
http://www.thedailymind.com/health-at-work/staying-up-late-why-everyone-should-go-to-bed-earlier/
The info I got from them was to listen to your body and when you feel tired to go bed.
Not to exercise 1-2 hours before going to bed or drink alcohol before that time.
.... the list goes on and on....
I'd like to add one more thing is listening to great music such as Enigma, Era, Gregorian etc.
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