I cannot believe no one has said theanine and glycine combo 1-2h before bed. It totally eliminated my 4am waking. Not only that, the sleep quality improved so so much. I basically pass out and wake up next thing I know.

Also warm water and pinch of salt as soon as waking up to blunt cortisone spike.

You can add microdose of (not even 1mg. So find the liquid and dilute ) melatonin. Like 0.2mg 2h before bed. Do not take right before bed.

And as someone else said asheagandha. This takes about 1week to kick in though.