- aim to at least 6-7 hours of (continuous) sleep in 24 hours. Don't rely on the fact that you will sleep more in weekends (you won't, and even if you do, the body doesn't work this way) - try power naps: in the middle of the day, take an espresso shot then go in bed and try to sleep for maximum of 20 minutes. The caffeine will kick just when you wake up; 20 minutes is usually less than you need to go to deep sleep (so you won't wake up cranky, dizzy or whatever). Even if you don't actually sleep, you will relax for 20 minutes :)
http://io9.com/the-secrets-of-highly-efficient-napping-16809...
As for interruptions: turn off your internet connection and put your phone to airplane mode. I strongly doubt that you will have _anything_ to distract you anymore!