Even very small amounts of sleep deprivation significantly undermine capacity for focus, analytic thinking and creativity

The research is clear: more than 95 percent of us require seven to eight hourss of sleep in order to be fully rested

Two simple strategies can help

It's now how long you work that determines the value you produce, but rather the energy you bring to whatever hours you work.

Likewise, it's not how long you take off that matters most, it's how skillfully you renew

The more fully and frequently you download what's on your mind, the less energy you will squander in fruitless thinking about undone tasks, and the more energy you will have to be fully present in whatever you are doing.

Take a 20 to 30 minutes nap between 1 and 4 p.m., when most of us feel a wave of fatigue

Look too for opportunities to appreciate yourself

Take time to savor small victories, give yourself credit where you deserve it, and forgive yourself when you fall short

Consider establishing a very specific way to disengage from work so you leave it behind

The most powerful ritual is to stop somewhere along the route home, such as a public park, and take a few minutes to let the day go, and to focus on the evening ahead