My circadian rytham (internal clock) if all out of whack due to changing time zones and traveling.
I’d say the only rule to sleep should be getting enough sleep. 8 hours is considered the average optimal zone.
Also, I’ve noted that sleep is not just sleep. This thing called deep sleep is hell-a important. The days when you feel like a champ, ready to take the world by the storm, are usually the days after having better deep sleep.
As to how to get more deep sleep, I’m not sure anyone knows just yet.