Matthew Walker’s Why We Sleep Unlocking the power of Sleep and Dreams packs a lot of insightful research and content in the sleep domain.
The World Health Organization and the National Sleep Foundation both stipulate an average of eight hours of sleep per night for adults.
Listed in the book’s Appendix are Twelve Tips for Healthy Sleep which I found very useful.
For an overview, they are sticking to a sleep schedule, getting good exercise, avoiding caffeine and nicotine, avoiding alcoholic drinks before bed and large meals and beverages late at night, if possible avoiding medicines that delay or disrupt sleep, avoiding naps after 3pm, relaxing before bed, taking a hot bath before bed, maintaining a dark, cool and gadget free bedroom, having the right amount of sunlight exposure, and not staying in bed awake for too long.
Appendix Twelve Tips for Healthy Sleep is from Why We Sleep Unlocking the power of Sleep and Dreams by Matthew Walker.