Seven hours is not an ideal, it is a realistic minimum for most adults. The ideal differs from person to person, but if you sleep five, the problem is usually not willpower — it is a schedule with no room for sleep.
Start with the morning, not the evening. A fixed wake-up time is the one element that really holds the rhythm: even after a late night, get up at your usual hour, and by the third day sleep starts arriving earlier on its own.
Then take the hour before bed. Not "go to bed earlier" but remove what gets in the way: bright screens, work, arguments. Dim the lights, leave the phone outside the room. If you cannot fall asleep within twenty minutes, get up and read in low light instead of lying there counting the minutes.
And stop counting the hours you lost. One bad night is not a catastrophe. A week of bad nights is a signal worth looking into.
A useful question for tonight. What time do I need to get up tomorrow if I go to bed an hour earlier tonight?
When a sleep routine is not enough. If someone notices you stopping breathing in your sleep, if daytime sleepiness interferes with work, or insomnia lasts more than a month — see a doctor. For urgent symptoms call 103 or 112.