Unless I'm completely exhausted I sleep 3 hours at a time. Sometimes lay back down within an hour but its usually 3-4 hrs before my second nap. Haven't used an alarm clock in ages and its still flashing from the last power outage 2 wks ago. My watch alarms are set 1.5hr and 1hr before work. I think it was a bad habit developed working 2 full time jobs for several years and currently working just 3rds for several years. Plan to try the melatonin as well.