I wake up daily at around 4AM and get around 2 hrs of sleep during the day but always end up falling asleep on the sofa at around 9PM, is there anything i can do to avoid this?
you are sleeping for 7-8 hours at night which for you might be enough sleep.
i suggest no nap or to nap for only 30min in the day instead of 2 hours and push your sleep for an hour till 10 and then you should be sleeping till 6-7 depending on what time you wanna wake up.
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