Aim for 7.5-9.5 hours per night (even if you feel you get enough sleep there is likely benefit to targeting this range)
Poor sleep can make us feel more hungry and crave certain foods
Poor sleep can impact our response to glucose (resulting in higher increases in our blood compared to when we sleep more)
Poor sleep can reduce our exercise and performance
Poor sleep can impact multiple other chronic diseases
If you want to learn more, read "Why we Sleep” by Michael Walker
Consider doing a sleep apnea screen (below), and if positive, speak with your clinician about a sleep study. Sleep apnea can lead to a number of serious medical conditions if not treated.

Details

Sleep tips

Morning

Get bright light 30-60 mins from walking. Sunlight best for cortisol peak. Bright day 5 mins light. Cloudy day ok 10 mins.

Eating earlier can help with waking up early

Cold water / shower and exercise can all help you wake up

Afternoon

Limit caffeine

Non-sleep deep relaxation or a short nap (under 90 minutes) can help if you need

Intense exercise late may delay sleep (0-4hr from waking little change)

A little sunlight in afternoon and evening 5-10 mins could be good too. Sunrises and sets are good.

Late evening

Limit all bright lights, low lights to ground and dim better

Hot shower <20mins and sauna

Relaxation techniques

Sleep Environment

Keep it cool, dark, and quiet

Consider white noise (or other colour noise) if that helps

Eye masks help keep you sleep if not too tight or not too warm

STOPBANG Score Calculator