All good except the sleep recommendation. It turns out that sleep needs vary considerably. On average, 7 hours is BETTER for most than 8, though it's true some need 8 or more. Some also get by BETTER with 6 or 6 1/2. Check out any good clinician certified in CBT-I (cognitive behavior therapy for insomnia; now the #1 recommendation for treatment of insomnia by the American College of Physicians).

The recommendation about regular sleep hours though; the same wake up time 7 days a week - is spot on.