Sleep trouble like yours — especially that early-morning waking — is really common and usually very responsive to behavioral changes. Here's what tends to work best:

Sleep hygiene basics

• Avoid screens or bright overhead lights in the 1–2 hours before bed.
• Keep your bedroom cool (around 65–68°F is ideal for most people), dark, and quiet.
• Keep a consistent wake time every day, even weekends.
• Get bright light (ideally sunlight) within an hour of waking.

When you wake at 3–4am

The worst thing you can do is lie in bed anxiously trying to force sleep — this trains your brain to associate the bed with wakefulness. Instead:

• Avoid checking your phone or clock — knowing the exact time tends to spike anxiety.
• If you've been awake for more than 20 minutes, get up and do something calm in dim light (reading a physical book, light stretching) until you feel sleepy again.
• Try slow, diaphragmatic breathing (inhale 4 counts, exhale 6–8 counts) to calm your nervous system.

Daytime habits that affect nighttime sleep

• Avoid caffeine after noon or 1pm — its half-life is 5–7 hours, so afternoon coffee is still in your system at midnight.
• Limit alcohol. It helps you fall asleep but fragments sleep in the second half of the night, which is likely contributing to your 3–4am waking.
• Regular exercise improves sleep quality significantly, but try to finish intense workouts at least 2–3 hours before bed.

Wind-down routine

A consistent 30–60 minute pre-bed routine signals to your brain that sleep is coming. This might include a warm shower (the subsequent body temperature drop promotes sleepiness), light reading, or gentle stretching.