I had a similar problem. I was waking up in the middle of the night not able to get back to sleep for hours and then overslept in the morning feeling groggy for the rest of the day.
Here's what I did:
1. Sleep alone in a separate bed since your SO other might wake you up inadvertently - this helped me
2. Wim Hof method for a few weeks: deep breathing and cold showers in the morning.
I'm not sure which of these worked. I did these two things simultaneously and my sleep significantly improved over a couple of weeks. I'm fully recovered in the morning, feeling energized and can actually remember dreams which never happened before. I don't need Melatonin anymore and can even have an espresso in the morning. Good luck!
Here's what I did: 1. Sleep alone in a separate bed since your SO other might wake you up inadvertently - this helped me 2. Wim Hof method for a few weeks: deep breathing and cold showers in the morning.
I'm not sure which of these worked. I did these two things simultaneously and my sleep significantly improved over a couple of weeks. I'm fully recovered in the morning, feeling energized and can actually remember dreams which never happened before. I don't need Melatonin anymore and can even have an espresso in the morning. Good luck!