I'm a sufferer too but I have a CD player beside my bed and play a talking book. Currently it's the old 'Navy Lark' episodes!
If you share a bed, you can use those earbud things so you don't disturb the OH.
Listening to that usually forces my mind away from negativity. If not, I get up, make a cup of tea (decaf) and let the mood, if it is a mood, pass.
I often wonder if it's hormones because sometimes I wake so terribly frightened, although there's nothing to be scared of at all.
When I told my friend Jane about this, years ago now, she said, 'Oh yes, you mean "nameless dread" it's hormones.'
So maybe this is too. We do know for sure that many women become extra sensitive and anxious post-menopause due to the decrease in oestrogen.
As I have mentioned before I also stopped accessing news of any kind because although I had no family problems to worry about, the world's issues would get to me.
When I read that 7 million children under 5 died every year from lack of clean water, health care and food - I didn't sleep properly for months.