π΄ SLEEP π΄
19:00-04:00 π΄ worked for me in cooler seasons(fall/winter in 2020/2021 and 2021/2022)
Try melatoninπ before π΄(19:00)
or
New schedule might work in warmer seasons(spring/summer):
00:00 to 04:00 π΄
04:00-05:00 quite time
05:00-09:00 π΄
Optional: nap π΄ (after)noon