I don’t remember the source, but I’ve read that, while getting a good night sleep for a couple days feels much better, it takes 9 days of good sleep in a row to recover as much as you can from sleep deprivation. If I recall sleep flushes out chemicals that build up in your brain, they can only build up so much before it’s saturated, and it takes the 9 days to fully catch up on flushing them out.

It sounds like the biggest thing that would help you is managing your caffeine consumption. I went through caffeine withdrawal a few times before deciding I didn’t like it and setting the following boundaries that have helped. First, no coffee/energy drinks after 12 hours before I want to sleep. So I go to bed at 10pm, I have all my coffee drank before 10am. This gives your body a chance to process most of the caffeine so it affects your sleep less. Second (and the hardest if you’re already used to daily caffeine) I try not to drink caffeine two days in a row. This keeps it from building up in your system, which keeps your tolerance low, which also means it feels like a super power when you do drink caffeine.

I’m a big fan of contronyms, words with two opposite meanings. I first learned looking for a word to describe the change in “literally” from meaning, well, the literal meaning of something to also the figurative meaning.

Another good one is dust. You can dust your house to remove dust, but you can also dust a cake with powdered sugar.