A useful starting range
Public-health guidance commonly says adults need at least seven hours, while individual needs and life stages vary. Use that as a starting point rather than a contest.
Make room before optimizing
The most practical first move is to create a regular sleep window that allows enough time. A late calendar, early alarm, and crowded evening often matter more than any sleep accessory.
Look beyond the clock
If sleep is regularly difficult, unrefreshing, or disruptive to daily life, seek personalized guidance from a qualified professional. General targets cannot explain every situation.