Aim for seven to eight hours of sleep a night. Less than four hours and more than nine to 10 hours is likely to produce detrimental effects over time.
Going to bed and getting up every day (even on weekends) at the same time will help to reset your internal clock and get your circadian rhythm back on track. Follow the same routine 30 to 60 minutes before going to bed. It can be anything that is relaxing and helps you to unwind: taking a warm bath, listening to soothing music or meditating.