<human>:  How do I get 7 hours of sleep each night?
<bot>: To get 7 hours of sleep each night, you should establish a consistent bedtime and a regular sleep routine, such as unwinding with relaxing activities an hour before bed, avoiding caffeine and other stimulants late in the day, and avoiding bright screens close to bedtime. Additionally, if you find yourself having difficulty falling asleep, consider using a pillow spray or essential oil, or setting a calming atmosphere with an alarm clock that has soothing music or sounds.