Here’s a few things that works for me:
I changed all the curtains for thick ones and covered every light sources (like LED on electronics) so that the room is pitch black. I put the air conditioning quite cold. (If I was in Canada, I would open a crack in the window)
I take 4 gr. of Inusitol (vitamin 8) before sleep, and keep 2-4 gr in a dry glass in which I add water and drink it if I wake up during the night. Normal people can take up to 12 gr. I don’t know for pfs people. Every case is different.
My best trick: I eat 3-4 slices of cheddar or Gouda cheese before sleep. It’s the best effect is to prevent a drop of energy during the night. When this happens, your body produces Cortisol to release energy and if your adrenal gland can’t respond and produce Cortisol, then instead your body produces Adrenalin. That’s when you don’t just wake up, feeling groggy, it’s when one second your asleep, the next, your fully, totally awake. Anyway, the cheese makes it less likely to happen for me.
Insomnia is my main problem and started manifesting itself 4 years before I stopped fin. After I crashed, I completely lost the ability to sleep. Now I can sleep again, but I take medication 2 hours before sleep: Clonazepam 4mg and Hydroxyzine 10 mg (an anti-histamine) (Those two are long lasting. I take them 2 hours before sleep so they don’t keep me groggy when I wake up). I take slow release melatonin before sleep with the vitamin B8.
If I don’t sleep, I don’t work and can’t take care of my children.