I don’t know if this is exactly the remedy you’re after but after many, many years of trying EVERYTHING and it not working, a new gp suggested I try melatonin. It is non addictive and does not leave you with “fog brain” in the morning. I have used it ever since with no issues. I hope this helps someone else.
I tried white noise to help me get to sleep or get back to sleep after the 3.00 am wakeup. Purchased “headspace”, a meditation app that has lots of resources for all sorts of life issues. The “soundscapes” section includes a large choice of noises/sounds that can be set for 45 to 500 minutes. I like “Rain on Rocks”, but there’s plenty to play with.
Played on my phone or through Bluetooth earbuds.
I purchased a mandibular advancement splint… after two sleep studies, a trial of three sleep apnea masks and two machines, three airway orthodontists appointments, one ENT specialist, several sleep specialist appointments, high dose melatonin, low dose melatonin, a fit test, and GP visits.
Brain fog gone. Husband still wears earplugs just in case. (I’m in my 30s)
Working nights and trying to sleep daytime in a noisy camp I searched online and eventually received a soft ear and eye mask through Amazon. $37+post. Nothing like it available in Australia. I have suggested to chemists they stock it but none have.
Valerian tablets ($17@supermarket) and Celestial Seasonings “Sleepy Time” tea work a treat too but for about 4 hours only