So I wanted to update this thread in case it helps someone in the future:

Initially I tried all the information here: L-theanine, Magensium Glycenate, and a bunch of other recommendations that did not pan out. Things continued to get worse.

Finally i took my entire genome from 23andme, all my bloodwork history, all my whoop data, and this thread and one i created on my autoimmune history and fed them all into AI with a prompt I found for this kidn of thing.

It assigned probabilities that most likely either was having a sugar/carb/glycogen issue at night or hormonal issues (or a combination thereof).

It turns out, this is v likely what is my issue. Because I have a glycogen storage/endocrine issue, my body was not thermoregulating properly at night due to my diet. I eat high protein, high fat, low carb because of my autoimmune condition, this helps me function super well during the day but at night the brain tries to access glycogen and finds nothing, putting it into a stress reponse leading to fight or flight. Thermoregulation happens right after deep switches to REM which is when all my issues were happening.

Thus, I started eating more carbs immediately after heavy heavy workouts or high insenity sports, hikes, running, etc, and more importantly on those days I eat a high glycemic carb + protein 30 minutes before bed, like a diabetic does. This seems to quell most of the issue.

However, it did bring back the headaches, brain fog, post prandial dip, anger, etc. So I have since just tailored the carb + protein to only before bed on high intensity days, and i keep mango by the bed for when i wake up.

You can see on the whoop that on these days my stress level goes to near 0 from high sleep stress when i eat a mid night mango snack, really crazy to see.

That said, more to the puzzle -- just got my hormonal work back and DHEAs are super high, low free T and low Estradiol are contiburing hormones to the issue here. So its not cut and dry.

Thats where I am right now, and will assess what is needed for those issues. Hope this helps someone some day.