7.5 hours is a good target, I aim for that too. Bedtime routine is key, I've found that reading a book before bed helps me relax. Avoiding screens is a must, the blue light messes with my sleep. Consistency is key, try to go to bed and wake up at the same time every day, even on weekends.
Cadence drills are a game-changer. I started doing high-knees and fast-feet exercises last season and saw a significant drop in my average pace. It takes practice, but focusing on quick turnover has made me a more efficient runner. I do 3 sets of 100m high-knees every Tuesday, and it's paid off.
Depends on the type of cross-training. If it's just casual yoga or cycling, probably a waste of time. But if you're doing high-intensity strength training or plyometrics, that can definitely improve running performance. Don't use it as an excuse to skip runs though.