Sleep remedies any tips

I take a 10 mg phenerghan at night but I still wake up at least once probably twice during the night and wake completely at 5.
I switch my radio onto r4 for an hour on timer.

Stick to a sleep schedule. Keep your bedtime and wake time consistent from day to day, including on weekends.
Stay active.
Check your medications.
Avoid or limit naps.

hapiwoman.blogspot.com/2019/01/simple-steps-to-better-nights-rest.html

Do we actually need as much sleep as we think we do? I’m sure I’ve read we sleep less as we age? Obviously feeling awful/ill through sleep deprivation isn’t good.
I’m just not tired at night - I generally get plenty of physical and mental exercise, but quite happy to get 5 hours and don’t nap during the day, unless I’ve a cold. Not OP, as there are other problems, but I have friends who are so obsessed by having 8 hours that they’re making themselves ill! BF often goes to bed at 8pm, then next morning tells me she’s been awake half the night, but can’t see that she’d had her 7/8 hours by 4am.

My biggest tip is to accept it and not to worry about it easier said than done I know but the more you worry the worse it will seem once you embrace the fact that you are not going to go through the night with out one or two breaks it becomes better and we are actually programmed to nightly breaks as humans and more so as we get older
I put the radio on low it often lulls me back to sleep otherwise I just totally ignore the fact I can’t sleep and once I do that it seems to automatically happen
I haven’t slept whole nights for years I have at least two breaks which could be half an hour or a couple of hours
Try tapping too

During menopause I developed terrible sleep habits, barely being asleep for longer than 20 minutes at a time. On a good night I achieved around 3 hours total. I went a bit doolally, and would fall asleep in a instant during the day, the most alarming incident being with a veg knife in my hand, pointing upwards.
That prompted me to do something about it.
I now shower every night, put on a clean nightie, get into a bed with a sheet and cover, with another over my feet if it’s cold. I watch something really boring on TV for a while, whilst dosed with lavender oil. I then lay down and if I don’t immediately fall asleep, in my mind I walk around a known supermarket, doing my groceries. I never get very far! I wake one/two times in the night and have perfected the art not fully waking up. It drives my husband wild as he wakes and lays there tapping his chest, as if that’ll help him get back to sleep.
It’s about convincing yourself the routine works. It does for me.

Presently I’m sleeping in another bed due to my leg being a plaster, now a brace. With a light duvet as sheets won’t work with the bulk on my leg. I still follow the same routine and it does work.

Message withdrawn at poster's request.