Running Sleep Optimization

Help me optimize sleep for better running performance.

Current situation:
- Average sleep: [hours per night]
- Sleep quality: [poor, okay, good]
- Wake time: [when I wake up]
- Run time: [when I typically run]
- Sleep issues: [trouble falling asleep, waking up, etc.]
- Pre-race sleep: [how I sleep before races]
- Work schedule: [regular, shift work, etc.]

Please provide:
1. Sleep needs for runners by training load
2. Sleep hygiene basics
3. Pre-bed routine for runners
4. Managing sleep around early morning runs
5. Napping strategies
6. Sleep before races (managing nerves)
7. Recovery sleep after hard efforts
8. Sleep tracking usefulness
9. Signs of sleep debt
10. Quick tips for better sleep tonight