Sleep Hygiene No LED light in the bedroom, staying free of caffeine and alcohol, sleeping when tired, waking without an alarm clock, sleeping before midnight -- all of these are ways to ensure that, even if you don't get as much sleep as you need, what you do get will be high quality sleep.

Sleep matters, as this article [1] interviewing Matthew Walker shows. But what it does not address is there are paradoxes here. One is the tripartite rule of the ascetic (little food, little sleep, little talk) [2] which has, along with meditation, led to heightened states of well-being for centuries.

Another is the fact that not all people need the same amount of sleep to feel good.[3]

There is more to learn. But in the meantime, what appears to be true is that clean sleep, and the five hygiene rules at the start, are likely to lead you to the sweet spot for you. And there are 12 other useful rules [4].


References:
1) Guardian Article: Sleep Should be Prescribed: What those late nights out could be costing you; by Rachel Cooke, 24 Sep 2017.
https://www.theguardian.com/lifeandstyle/2017/sep/24/why-lack-of-sleep-health-worst-enemy-matthew-walker-why-we-sleep

2) Mystical Dimensions of Islam (p.114), by Annemarie Schimmel, 2011
qillat at-ta'am, qillat al-manam, wa qillat al-kalam

3) BCC Article: The Woman who Barely Sleeps, 06 July, 2015;
http://www.bbc.com/future/story/20150706-the-woman-who-barely-sleeps

4) Guardian Article: Twelve Simple Steps to a Good Night's Sleep.
https://www.theguardian.com/lifeandstyle/2016/jan/31/12-rules-good-nights-sleep