Your article has multiple good suggestions.

One thing I'd push against is the whole notion that one should wake up early. If you go to bed at 10 AM, you shouldn't wake up before 6 AM.

Your brain needs 8 hours to refresh and flush out toxins. If you have a hard time sleeping through the night, you may need more hours in bed to get net 7 hours of sleep.

Getting insufficient sleep over time has serious consequences including (earlier onset of) dementia.