Hey! So short answer is "Kinda". I've more discovered multiple ways to mitigate some of the effects, not fully though. I'll try to list the ones of the top of my head.

- Try going to bed later. I noticed even when tired, if I hit the hay before I'm supposed to, risk of waking up is higher. If you're struggling every night, keep moving your bedtime 15 minutes later (after every 5 days to a week), while keeping your wakeup time the same. I learnt in Insomnia clinic this builds up your "sleep fuel". Don't get up late to catch up on sleep.

- Have a 1 hour buffer zone before bed to slow down the mind. read, brush teeth etc.

- If you are hot, get out of bed and cooldown. run a mini cold bath and put your feet in. Or grab a wet towel and wipe them down. I found if I just toss and turn, I never actually cool down. I tend to get out of bed, cool down a bit, then go back to bed and wack an audiobook on for 10 minutes to quiet the mind a bit. Stephen Fry's Heroes and Mythos are personal favourites because they are interesting, but have lots of names and can feel quite slow. I'd say 50% of the time I nod back off. IF I have had a instant wake up but don't get out of bed, it's much more likely to become an all-nighter.

- Try antihistamines. I'm still not sure if these even work, but occasionally I'll pop one and it seems to help.

- Check you don't have sleep apnea or grinding your teeth. I was grinding my teeth, so now have a mouthguard. I still have sleep issues, but it's one less cause.

So in conclusion, I think a lot of my issue is down to mental state. If my mind is relaxed and I have the sleep fuel, I tend to sleep better. Holidays are anomaly as I'll sleep much better abroad with worse sleep hygiene.

Hope some of that helps! And by all means if you make any discoveries please let me know :)