In summary, although my amount of fitbit-sleep is highly variable from night to night, my 19 day moving average fitbit-sleep has improved about 2 hours over the year. The keys to that progress seem to be, in order of importance:
1. sleep in a comfortable recliner rather than a bed,
2. sleep in a lightweight, close-fitting, sleeping bag to constrain active arms and legs, and to get a swaddling effect,
3. use foam earplugs or earbuds with comforting music to block alerting but harmless noises,
4. use hood of sleeping bag to help block light and keep head warm,
5. to compensate for highly inefficient sleep stay in bed a long time, using deep relaxation techniques to return to sleep even when early morning alertness appears,
6. stop eating by 6p in evening,
7. start thinking about and preparing for sleep before 9p.
