The sleep thing is why I like multi operator contesting over single operator contesting. I get really grumpy when I don't get enough sleep. Because of this my wife usually had to endure a very grumpy man after a weekend of contesting. That is why I decided to make sure I get enough sleep, even if this hampers my score. Either I do contests being an operator at a multi op station, choose a single band entry on a band that closes during the night or simply stop and take a brake to get a decent amount of sleep.
But when I did do full contests, I tried to stick to the 90 minute (or multiples of that) rule as much as possible. I did find it difficult to time though. Usually it takes me some time to fall asleep, so I mostly set my alarm for 100 minutes.
I also discovered that short, so called power naps, also work very well. No longer then 20 minutes because after that you will fall into a deeper sleep and then it is much harder to wake up again.
Food wise, eat light meals and drink enough water. Caffeine has a half-life time of 4 to 6 hours. My experience with caffeinated drinks such as the one with that 'gives you wings', is that when you are exhausted, it only works for 30 minutes or so. After that you will be even more desperate for sleep.
Nowadays I participate in very few contests. A busy career and a young family has priority these days. I hope to get back in the game once the kids are grown up and my career is past its peak
