Brief answer.....given below
Detailed answer....
Hello,
Thanks for the query.
I know a very busy schedule is very hazardous for your life and health.
I am going to tell you few things which would help you in short term as well as long term to sleep properly and keep your mind and body fresh.
1... Avoid coffee,alcohol,tea the night before.
2... Take your dinner light and early.
3... Don't sleep late in night.
4... Pray and meditate before going to bed.
5...Sleep at same time every day and sleep for atleast 7 hours in the night because less sleep would cause various short term and long term problems.
6...Start your day by drinking 2-3 glasses of water and consume plenty of water in day time.
7... Do some regular exercises in the morning.
8..... Do deep breathing exercises.
Here you do alternative nostril breathing in which you plug one nostril, breathe in slowly as deeply as you can and then cover the other nostril and breathe out. Repeat this as long as it is comfortable to do so. It should take less than ten minutes and you should find that any stress you were feeling at the start of the exercise has diminished.
9...consume more of fresh fruits,green vegetables and nuts.
10... Avoid junk foods,fatty foods,colas,deep fried foods etc.

I hope these above said measures should help you,however you may revert to me for any further query.
Best of luck
Thanks

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