How to know if i need to change my sleep habits?

If sleep quality or: quantity are poor - make changes to sleep hygiene. Retire & rise same time each day. Keep bedroom dark & cool & use only for sex & sleep. Turn off tv. No naps. Exercise regularly but not in late evening. No caffeine for 6 hrs & no alcohol or tobacco w/i 2 hrs of sleep. Keep dinner moderate sized & finish at least 2 to 3 hrs before sleep. Can try warm milk, Chamomile tea or melatonin along w light

Do wake up feeling : Tired or unfreshed? Do you get less than 7 hours of sleep per night? Do you sleep at erratic hours? Is your sleep restless? Are you sleepy through out the day? If yes to these - ensure that you are using sleep hygiene. Retire ; rise same time each day. Keep bedroom dark ; cool ; use only for sex ; sleep. Turn off tv. No naps. Exercise regularly but not in late evening. No caffeine for 6 hrs ;.