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Lack of sleep can stem from many causes, and few people are taught good sleep habits, according to Upstate neurologist Lack of sleep can stem from many causes, and few people are taught good sleep habits, according to Upstate neurologist Antonio Culebras, MD, Antonio Culebras, MD, a consultant at the a consultant at the Upstate Sleep Center Upstate Sleep Center. People should follow a routine and limit alcohol, caffeine and screen time before bed to ensure sufficient, uninterrupted sleep, says Culebras, who recommends the. People should follow a routine and limit alcohol, caffeine and screen time before bed to ensure sufficient, uninterrupted sleep, says Culebras, who recommends the “Ten Commandments” “Ten Commandments” of good sleep from the of good sleep from the World Association of Sleep Medicine World Association of Sleep Medicine; Culebras is co-chair of that organization‘s annual; Culebras is co-chair of that organization‘s annual World Sleep Day. World Sleep Day.