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Maybe trying working out when you are feeling asleep in the daytime. Keep the day busy - walk, personal things to do in the house, run errands - will help you stay awake and get back on schedule
I think naps are ok if you keep them to a power nap and if they’re before 5pm (I think).
Are you napping instead of lunch or napping after lunch? Naps after lunch maybe a result of foods that you eat as well.
Melatonin can take up to 2 hours to kick in so doesn’t really help you in your 4am situation unless you take it earlier.
One of the ways to really reset your clock is to get exposure to sunlight in the morning, which helps reset your circadian rhythm.
Also meditation may help you deal with anxiety.
What’s 4 AM hits there’s really nothing you can do.
Try to take some melatonin around 9 PM and then it’ll help you get to sleep and then get back to regular schedule. Your bodies being very reactive to external stressors and you need to retrain it to let go so you can get some sleep.
Melatonin works for me but it makes me groggy in the morning. You could also try chamomile tea or the Sleepy Time tea brand. I nap in the evenings so it ends up keeping me awake at night with a late sleep schedule. One tactic that I’ve heard of is just waking up early regardless of when you sleep (so if you sleep at 4am wake up at 7am) and then power through the day until you pass out at an earlier time at night. This could potentially help shift your sleep schedule to an earlier time.