Most adults need at least 7 hours.
Habits
1) Fixed sleep and wake time. 2) Less caffeine after noon. 3) No screens in the last hour. 4) Cool, dark room. 5) Light dinner. 6) Daytime light and movement. 7) Do not lie in bed worrying; get up and do something calm.
This is general information, not a substitute for medical advice. If you have a medical condition, are pregnant, or take regular medication, talk to your doctor first.