I have been taking sleeping pills (this is my 3rd pill now) every other day to fix my circadian rhythm. I ve been avoiding screen and my room is in a proper setting (super dark cold) I also take a shower before going to bed and I am quite satisfied with my sleep (8 hrs). But the next morning I feel super groggy and low energy, during the afternoon I feel super sleepy and will take a nap for about 3-4 hrs (it is super difficult to not take this afternoon nap) due to this its harder for me to sleep at night.

I have been using this app called Rise for 2 weeks now and base from the data I input and with the help of my smart watch I have 0 Sleep Debt, but despite of this I have very low energy and it is becoming unproductive.

How do I regain and fix my circadian rhythm naturally? Or even become more energetic?

Does the sleeping pills have long term effect?