Research showed that 6 to 7 hours a night is the optimal amount of sleep for a person. Those who slept 8 hours were 12% more likely to die, same as those with 4 or less hours. Those who took sleeping pills were at a greater risk.
There was a huge sleep study done in Japan that came up with results that getting up too early in the morning is also bad for you, it raises the danger of heart disease.
Another study suggested that it was waking abruptly from a loud alarm clock that was bad.
My grandma used to tell me that one our of sleep before midnight equals 2 hrs after. Lots of research insists that the healthiest sleep must be in the total dark. People who sleep with the lights on have higher incidence of cancer by like 20%.
So, combining all this information the healthiest sleep schedule would be from 11pm until 5 or 6 am. The windows must be covered so no light from the outside enters, like street lamps and such. The temperature in the bedroom must be lower. The alarm clock should be set to a relatively low volume and, if possible, make a pleasant, mellow sound, or, even better, a dog should be trained to lick your feet instead.
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