If I can make a shameless plug and a few recommendations that worked well for me:

A CBT-I program called Sleep Reset (CBT-I = Cognitive Behavior Training - Insomnia, not mansplaining, more info helps) that has turned my sleep quality around in 15 weeks. Yeah, sounds like a long time, but I slept through the night for the last 4 nights. It's pricey, $279/month, but it's educational, intuitive and very user-friendly. You get a Coach assigned to you who is compassionate, empathetic and highly knowledgeable as far as Sleep quality and sleep hygiene goes. I'm in the middle of my fourth and probably final month, but if I start having issues again, I can come back for refresher.

Things I've incorporated into my daily sleep hygiene:

1. No caffeine past noon (torture, I know);
2. Keep your bedroom dark and as cool as you find comfortable;
3. Use your bed for only the two things it was designed for, sleep and intimacy, if you find yourself struggling to fall/stay asleep, get out of bed and find something relaxing to do until you start to feel sleepy again, then back to bed;
4. No more than 10mg melatonin/night, it can actually adversely affect insomnia sufferers;
5. Tart cherry juice. About 1/2 cup about 45-60 minutes before bedtime, it has naturally occurring melatonin and encourages the brain to produce its own melatonin, creating a more regulated sleep pattern;
6. This one blew me away, wear socks to bed. Yes, sounds like torture, but you get used to it in time. Keeping your feet warm promotes lower extremity vasodilation, which helps keep your body at a lower temperature because your feet are warm;
7. Lastly, foam earplugs. Unless you have little ones you need to hear in the night, the old adage, "Silence is Golden" is an absolute truth.

I went into the program a bit of a skeptic, now, even though I tend to wake between 5-6 a.m., I sleep straight through the night. It's not exactly "sleeping in," but after several years of waking 3-4 times a night, thisvwas so worth the changes I've adapted in my sleep hygiene.

Peace and hugs 🫂 🤗 🧡

Cool, Patsy! . . Cool Cat. .

Tonight I can’t sleep. Funny thing is that I feel about the same on days after I do get sleep or don’t.
Sometimes I take 50mg of Benadryl. Sometimes that helps.