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I've heard that the amount of sleep you need is a genetic thing. But is that true? Does anyone know what the main research articles are for that?

And has anyone ever significantly changed the amount they need by lifestyle changes (like daily exercise)?

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I needed a few more hours sleep on days with a lot of exercise (hours long sessions).

Sleep hygiene helps. Lights out, blackout blinds, loud fans and notification sounds off, no TV in the bedroom. The sleep you get is of a higher quality.

I haven't done it yet, but reddish lighting for late evening is something I'm doing around the middle of fall this year.

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