Yes I think 3.5h A after a 45 min nap was probably a bit much, as you said, that wasn't what you were aiming for anyway but can't be helped!
Yeah sorry too late for you again, tied up with dinner and bed myself! So... What happened? I wonder if it would help you to consider a day like today as an experiment, so you just decide on your plan and see what happens, then whatever happens with the night, you have learnt either what not to do next time, or if you're very lucky you may just hit on something that works
I just say that as I find it helps me to take that approach, but of course it's harder to take that step back when you're sleep deprived and just desperate for a few good nights