Proper recovery is paramount for a routine with this much volume, intensity, and frequency. Aim for at least 7 to 9 hours of non-interrupted, quality sleep every night.
Shcedule your Sleep :- If your schedule allows for midday napping I would highly encourage this as well. Most of us working the 9-to-5 desk job are unable to nap during the workweek so at a bare minimum, nap 15 to 30 minutes on Saturdays and Sundays. These naps will improve muscular recovery, improve memory recall, and improve short-term alertness.
What is sleep hygiene :- To optimize sleep hygiene I recommend abstaining from looking at a digital screen 1 to 2 hours pre-bed. Artificial light interferes with your body’s natural circadian rhythm and melatonin release. If you must work on your computer in the evenings consider free software like f.lux, which “makes the color of your computer's display adapt to the time of day, warm at night and like sunlight during the day.”
Does room lighting matters for a proper sleep :- As you enter your bedroom take note of the room darkness. If it’s not pitch black, consider removing any nightlights, adding blackout curtains to cover the windows, and/or using a sleep mask