The Performance Menu rule of sleep: Sleep as much as possible without getting fired or divorced. Avoid blue light from the TV and computer for an hour or two before bed, make the bedroom pitch black and cool, keep a notebook and pen by the bed to jot down thoughts, plans or lists to reduce anxiety, and try to go to bed and rise at the same time every day. Read more in PM Issue 22
and Lights Out: Sleep, Sugar and Survival
by T.S. Wiley and Bent Formby.