Are you practicing good sleep hygiene? I agree napping is a bad idea if you’re not sleeping at night (to a point, if that’s the only way you can get enough sleep to acid mania sometimes you have to but sounds like napping is not the issue).

I just read a book called Why We Sleep by the lead of the UC Berkeley sleep lab. All about circadian rhythms, different categories of REM and non REM sleep and their importance, etc. really interesting read.