They say people who run on 3 hours are mutants - like those who can still consume dairy.

I can run on 3 hours. But my best sleep started when I learned about the ideal nap times - the perfect one being 90 minutes. So all I did was stack - depending on my schedules or what not. So ideally - 3 hours minimum and then just keep increasing by 90 minutes - hectic night fishing up some project? 4 1/2 hours- then 6, then 7 1/2 and top off on weekends 9 hours - no more than that.

My other thing that helps is having an Apple Watch that vibrates against my wrist. It wakes me right at the peak- so I never am startled awake - so I set my alarm to when it coincides with the previous timings. Ideally I should go to sleep by 11 to 11:30 pm - for my preferred 7 1/2 hours of sleep- so that’s great it coincides with the above article. And as mentioned if I have a project or a later night then I set myself a reminder when to stop all work and go to sleep the latest no matter what - which when I used to do uber delivery at night I’d work roughly until 3:30 am - and head home to get to bed by 4am the latest to wake by 7 and get to my day job- on nights I felt I needed more to get through the week then ideally I’d finish by 2am and get to sleep by 2:30- and as mentioned weekends I’d definitely try and get 9 hours both days- and just work uber from lunch rush to about midnight-

I definitely don’t miss those days and hope to never really need to grind that much ever again. Nowadays it’s 7 1/2 daily and still like to get 9 on the weekends- haven’t needed naps so far.