I expect 8 hours but analyze: what do I actually need? Map the individual variation: sleep need ranges from 6-10 hours. Calculate: if I accepted 7 hours as sufficient, would I stress less about sleep? Show me the need assessment: these signs indicate my true sleep need. Give me the expectation adjustment: this is realistic for my biology. Include: whether I'm forcing unrealistic sleep goals, how to determine actual need, and if my expectations are creating sleep anxiety.