Generally speaking, sleep should be the rock around which you build your day. The benefits of getting 7-9 hours of sleep at the same time every 24-hour period *cannot* be overstated. Seriously– name a problem and lack of proper sleep will make it worse. Most of us are carrying around sleep debt that hurts our ability to preform well at work or school and negatively effects our health.
A good sleep routine begins with when you want to wake up. Waking up at the desired time, and then going to bed when you naturally feel tired will retrain a person’s sleep cycle for most people within two weeks. Having bedtime routine that begins 45 minutes to an hour before bedtime can also be helpful. I recommend that part of this routine include leaving screens, such as smartphones, tablets and computers, out of the sleep process.