As I have tinnitus and it can be very loud at night, I have classical music on very softly all night. It also helps me not think.
I have stopped worrying about how much I (don’t) sleep, but get very exercised when told re. anything to”get more sleep” 🤬.
I can’t remember the last time I was woke up after 6am despite say, coming home at 2am after a flight or whatever.
If I wake up before 4am, I just listen to the music and “wool gather”. After that, I get up and start the day with a cuppa in bed, read, etc., before showering and dressing by 7am to get my paper.