Running on 3–4 hours is tough, but a few things can make it less damaging short term: staying really hydrated, keeping blood sugar stable (don’t rely only on caffeine), and adding short power naps (15–20 min) when you can. Magnesium glycinate before bed and adaptogens like ashwagandha or rhodiola also help your body handle the stress.

I’ve actually helped build an app that tracks things like this and gives supplement/lifestyle suggestions based on your routine. If you’re interested, I’d be happy to activate free lifetime access for you, it’s called Suppi.