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I have just read this book and found it very interesting and helpful:

I've seen this book talked about a lot. However, I also have heard that there is some big holes in the research. Take a look online.

The citation is "Matthew Walker's "Why We Sleep" Is Riddled with Scientific and Factual Errors": https://guzey.com/books/why-we-sleep/

fwiw, I found the 'the sleep fix' much more helpful