Ideally get 7 ½ to 9 hours of quality sleep per night. Go to bed and get up at the same time in order to get your hormone cycles dialed in so you maximize your growth hormone, testosterone, etc. Take at least one day per week where you don't do any hard exercise. A long walk or moderate hike is probably fine. If life has you stressed to the gills you might need more days off from exercise. If you train with me 2 - 5 days per week then you are fine.