how to get enough sleep for next day's work

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now i work in a foreign company,there is more stress under my work,i need to stay in my office work 8 hours and 4 hours overtime work.and then after going home,i need to learn on the internet, such as view the home and outside news, and release some article/topics on mylot,keep communication with my friend and relative.so i need more time to deal with my private things ,but i also need more time to have a rest.because i need more power for next day's work.how to arrange my routine?