Seeking Help for Nightfall and Morning Routine - #47156

SirI am 20years old and i stopped fap age of 18.7age but my goal is simple wakeup early morning regularly but nightfall effect my life wake at 6:00am and i maintain average diet food daily and sir my last one year i experienced 4times nighfall every months some time 10days 3times night and some times 20days once nightbutI tried stop monthly rare once so this is my goal and everyday honeke samya bar bar ko sochtha he and i quite my excessive fapp in 3years so this effect my goal completely recovery so I quite this last one year already i quited and please tell me habit and one best solution sir.