Hi. I have a problem with sleeping. I am from Ukraine and I have often air raid alerts that can lasts for the whole night. Because of that I usually sleep late and sleep for 10 hours.
I mean. I don’t have healthy sleep rythm. And I want to understand how to control it. For example nights can be disrupted 3 times in a row and I usually sleep at 7:00 o’clock then at the morning for 10 hours because of those external events. This event can be one or two times in a month. And I want to understand how to control sleep rythm. And If night not gets disrupted, I usually sleep at 03:00 or 04:00. But I want to fix my schedule to be like. Got to sleep at 23:00 and wake up somewhere between 7:00-8:00
So i have questions like:
Should I sleep at the day time if the whole night were disrupted?
What to do if the second night is the same?
How to make my sleeping schedule fixed like this?
Sincerely, I will be grateful for help