Simple rules for a good sleep

Set a seven days-a-week schedule: Go to bed at the same time every night and wake up at the same time naturally, including holidays. Choose a time that's a minimum of eight hours before you need to wake up and follow it for one week straight. If you still feel tired you need an earlier bedtime (try just 15 to 30 minutes more). Once you can get up in the morning alarm-free and feel alert most of the day, you've hit it just right.

Cut caffeine after 2 p.m: Most people feel tired late afternoon and feel the urge to have caffeine. It will definitely perk you up but it could linger long after you've left work.

Dim your devices: Many are addicted to checking social networking sites before sleeping. But the emitted light of the device is a problem. Avoid any electronics at least one hour before bed so that you don't need the sleep hormone.