I tried changing my sleeping habits too some weeks ago. It's hard. I don't take naps, but it happens, but then i sleep for like 3-4 hours. I try to go to bed kind of 1-2 am, but usually ends up later.. it's this shitty life. Nobody cares. But it does help gettn enuff sleep. Gettn shitty sleep, everything gets 50% more difficult.
Try to use silicone earplugs. I don't always put'em in but if i do, nothing wakes or disturbs, it's like getting 100% better sleep. Wake up much more relaxed. No joke.
Being chronically sleep deprived is no joke, it's like being strung out 24/7