How to cope up with disturbances during regular sleep?

Go back to sleep. The important thing to remember is to get up at the usual time, not try to compensate by sleeping in. Sleeping in later than you were planning to rise will throw your sleep schedule off even more.

If you are really sleepy during the day, figure out a way to take a 20 minute power nap. You’ll feel refreshed.

Avoid 5 hour energy drinks or monster drinks or jolt cola. Those will mess you up even more.

I read “The Economist”. I love that magazine but it does put me to sleep.

Imagine that you are climbing a hill.
Half way up you find a container, place all your worries in that and continue on your journey without worries , with the idea that you will get to that worry later.
As you travel/hike or whatever think of all the pleasant things in life that you would like to create, do, or observe.
When you have become peaceful and happy in this thought process ( or dream) then decide when you will go back to pick up that worry if not tonight then another convenient day etc
Say to yourself that you will get to that later and get back to sleep to continue that plesant dream.

Go back to sleep, take a nap when I can, as long as I can catch up I’m ok.

My husband gets angry. Don’t do that! Getting angry you increase your adrenaline and make it harder to go back to sleep.