Your symptoms describe mine exactly. Can’t get to sleep to begin with, then can’t stay asleep all night due to sleep apnea—(my own snoring wakes me up.) Then can’t get back to sleep. Important to understand these are separate issues.
To get to sleep, make sure your sleeping area is pitch black. Even a little bit of light suppresses melatonin, telling your brain it’s dawn and time to get up. Shut all light out of your room. You can buy a BLACK sleep eye mask.
Several online companies sell them.
I just tie a scarf over my eyes.
Try the 4-7-8 breathing trick, also good for getting to sleep within a couple of minutes, especially combined with total darkness. This trick is amazing.
https://m.youtube.com/watch?v=YRPh_GaiL8s
Both of the above put me to sleep quickly, and I usually sleep soundly 8 hours.
Walmart sells 3 mg melatonin in the vitamin isle. Purchase immediately.
Take one, immediately before bed, not every night, but occasionally.
Will knock you out, and you will stay asleep all night.
Personally I don’t like to rely on a pill, but these work so I pop one occasionally, along with the above 2 tricks to get a really deep sleep after a stressful day.
Let me add, I suffered for years and have only started practicing these remedies a couple years ago. Sleeping soundly now.
Let me add, I suffered for years and have only started practicing these remedies a couple years ago. Sleeping soundly now. Hope this helps.
I bought a couple of sleep masks off Amazon, one irritates my eyelashes and the other is hot, so maybe I don’t have the right one yet.