I need help getting my baby’s sleep schedule back on track and fix false start

Disclaimer - chatgpt helped me rewrite this to make it more concise I hope that is okay.

Hi everyone, I need help getting my baby’s sleep schedule back on track. I’m feeling a bit lost with wake windows and bedtime. About my baby:

• Turning 19 weeks in a couple days. We havent started sleep training yet, but I want to fix her schedule before we do.
• Consistently has a “false start” at night: goes down around 9:45 pm, sleeps ~30–45 minutes, then wakes up. She tries to self-soothe (eats her hand, has a specific cry) but it takes a while to get her back down, (even with us doing our normal things) until 11 pm–12 am. After that, she wakes every 2–3 hours (which might be normal at this age, unsure).

Our rough schedule before things got off-track:

• Awake: 8:15 am
• Nap 1: 10:15 am–12:20 pm
• Nap 2: 2:15–2:45 pm
• Nap 3: 4:15–4:45 pm
• Nap 4: 6:30–7:10 pm
• Night sleep: 9:15–10 pm (then the false start happens)

Extra info:

• Nap 1 is long because I do a contact nap first; she only sleeps 25–30 minutes if laid in the crib.
• Schedule got disrupted by me going back to work, Thanksgiving travel, and possible mild illness. Dad/grandma never get her to sleep in the crib, I think they only do contact naps. Pretty sure she is overtired with them, but she still has the false start with me too.
• I am gone for 13-14 hours on work days (nurse with a commute), but I only work 1-2 days a week max, so they don’t have her often.

I’m hoping to figure out how to fix the false start and get a more consistent overall schedule. Any guidance would be amazing!

I also asked chatGPT for advice, and unsure if it’s good advice, can post if anyone is interested though.

Thanks for the help. I’m going insane.