"Hi there, I understand that seeking help can feel overwhelming, but you’ve already taken the first brave step. I can guide you with a clear treatment plan tailored just for you, so you can feel better and regain control over your life. You can reach me directly on WhatsApp for quick support on seven zero eight two zero two two zero six two."

Try to sleep by 10–10:30 PM every night. Avoid sleeping from 4–7 PM. If needed, take a 20–30 minute nap before 3 PM. Wake up at the same time every day. Get morning sunlight after waking up. If the problem continues,

> Your sleep schedule suggests inadequate night-time sleep rather than only a circadian rhythm problem. Since you need to wake up at 6 AM, aim for 7–9 hours of sleep by sleeping earlier, avoid the 4–7 PM nap, maintain a fixed wake-up time, and get morning sunlight. If symptoms persist despite these measures, consult a psychiatrist/sleep specialist for evaluation of delayed sleep phase or other sleep disorders.

Thank you for sharing this. I know it isn't always easy to talk about personal struggles, so I'm glad you reached out. I would recommend a detailed psychiatric consultation to understand the underlying cause and discuss the best treatment plan for you. If you need further guidance or would like to discuss your concerns in detail, feel free to reach on https://topmate.io/drarchana_agarwal/ You can check your sleep quality score through a pdf available on same site completely free in digital product section. I'd be happy to help you.

Consult immediately

Connect for addressing the sleep disturbances as it is hampering your work now!

Your current sleep schedule is heavily fragmenting your circadian rhythm and creating significant sleep debt. Sleeping only 5–6 hours at night (12/1 AM to 6 AM) leaves you chronically sleep-deprived for your daily demands. The long 3-hour afternoon nap (4 PM to 7 PM) is the primary culprit sustaining this cycle: Suppression of Homeostatic Sleep Drive: Sleeping for 3 hours in the late afternoon completely drains your body's build-up of "sleep pressure" (adenosine levels), making it nearly impossible to fall asleep at a proper, earlier hour at night (like 10 PM). Sleep Inertia & Circadian Misalignment: Waking up at 7 PM from deep slow-wave sleep causes grogginess and shifts your internal biological clock later into the night, perpetuating the struggle to wake up at 6 AM.

Please maintain your dinner and lunch timing properly, follow sleep hygiene , meditation and breathing exercise might help

Hello sleep hygiene practices that will help

You may try to sleep 9.30 or 10.00 pm and avoid sleep on evening time