More seriously, sleep is physiologically essential - but so are other things. So make sure you optimize the hell out of the other things, starting with diet & exercise. (I'm guessing that "optimal" exercise under sleep deprivation is less than with adequate sleep but more than zero.)
Try to take naps. If you have enough downtime take a chance to nap rather than e.g. surf the web or futz with your phone.
Spend time on weekends preparing so you can sleep more during the week. E.g prepare food and have it as close to ready to eat as possible. Minimize the errands or cleaning you have to do on weekdays by doing it on weekends and spend the time saved on weekdays (if any) sleeping.
Also try to figure out how to get out of this unhealthy situation.
If you can... All the institutions (bank, 401K, IRA) I use will fall back to SMS even if you have a more secure method. I gave up trying to find one that didn't.
Instead I got a burner phone with cash. Don't really know if it helps but it seems less likely that some database dump has my name associated with that number.
Well, shit. You basically just described me (brain fog, depression, anxiety, borderline low testosterone in the 200s they won't diagnose, permanent nasal congestion). I don't have an answer, I'm just watching my life slip between my fingers in slow motion. I have obstructive sleep apnea and hypothyroidism, you could get tested for those if you haven't been. The CPAP is more or less useless for me but it helps some people. External observers have noted an improvement since my thyroid hormone replacement therapy, but I still mostly just want to die. Good luck. (I'm in the US, that didn't help.)
More seriously, sleep is physiologically essential - but so are other things. So make sure you optimize the hell out of the other things, starting with diet & exercise. (I'm guessing that "optimal" exercise under sleep deprivation is less than with adequate sleep but more than zero.)
Try to take naps. If you have enough downtime take a chance to nap rather than e.g. surf the web or futz with your phone.
Spend time on weekends preparing so you can sleep more during the week. E.g prepare food and have it as close to ready to eat as possible. Minimize the errands or cleaning you have to do on weekdays by doing it on weekends and spend the time saved on weekdays (if any) sleeping.
Also try to figure out how to get out of this unhealthy situation.