Perfect thank you and I have done it without an alarm I sleep exactly the same amount my body is conditioned when to wake up since my uni days

Absolutely, naps can be very helpful in supplementing nocturnal sleep. Let me add a couple of comments. Even though we spend 8hrs in bed it doesn’t mean we are asleep 100% of the time. While the average sleep need for the adult population is 8 hrs, there are people who need more and those who need less. Thats why the recommendation is for 7-9 hrs today. My sense is if you are being awakened by an alarm you have not met YOUR individual sleep need. The trackers are good but not perfect or entirely accurate. If you have the opportunity to sleep ad lib (maybe next vacation or more likely when the kids are a bit older), allow yourself to go a week without an alarm or a fixed bedtime. See what your schedule looks like by the end of that week of going to sleep when sleepy and arising when rested.