things I have learned so far.
spend some time working out when you are going to nap and sleep. I sat down and drew a circle representing 24 hours and made little cutouts representing the time window for my nap and my sleep, marked out when i couldn't sleep and then fitted my nap and sleep as far apart as possible. I generally nap 8:30ish to 10pm but the start time for the nap varies from 8pm to 10pm.
I don't drink coffee after 3pm.
If my nap and sleep are any closer than 2 hours, it's not worth waking up for me.
The most difficult thing I find is nailing the nap. Sometimes I find it difficult falling asleep quickly for my nap. I need to choose between laying there until i fall asleep (wasting time), just setting the wakeup time regardless (not getting the 90 minutes) or getting up until i feel tired again (bringing the nap and core sleep closer together).
But that's only an issue when the schedule goes out of whack and doesn't take long to right itself again.
perhaps institute a pre bed time routine, I haven't done this but someone else here suggested it.
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