For procastination: This book really helped me into stoping procastination and using my time in the things that I really wanted: "Self discipline in 10 days"

For procastination: This book really helped me into stoping procastination and using my time in the things that I really wanted: "Self discipline in 10 days" As stated above, the pomodoro technique is very useful. You can find a lot of webapps that you could use for that matter. In the beggining, I recommend you to use less work time if you struggle a lot (25 mins can be too much if you're not used to it) For sleeping: You can do a number of things, for example, excercising (also as stated above), it can range from running, swimming, playing a sport, weightlifting, etc, altough with your schedule it can be hard to fit in. Another resource that helped me at some point was drinking valerian extract (herb), some drops in a glass of water are pretty good. Also, you can try what in psychotherapy (more accurate in logotherapy) is called as paradoxical intention. Instead of trying to fall asleep by forcing it, just try to stay awake as long as you can. Eventually you will be so tired that you will fall asleep and have a good night. Hope this helps.