You can't "catch up" on sleep. The only way to get enough sleep is to have a schedule that you stick to.
It's ok to think about work off hours. Write down your thoughts, do some meditation practice to learn to let the work thoughts flow by and notice them, but let them go.
It's ok to think about work off hours. Write down your thoughts, do some meditation practice to learn to let the work thoughts flow by and notice them, but let them go.