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I'm in the same boat as all you guys.
Sometimes I can get back to sleep most other times my mind takes off like a pack of Greyhounds begging for something to stress about.
While we search for solutions, I would caution you about using Benadryl.
It has some nasty brain side effects if used long term and it looses effectiveness over time.
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This. If I wake up to pee, or anything around that 3am time, I'll try to stay in bed for 30-45 mins, but my brain spins up more and more until I say "fuck it" and just get up and start my day.
Benadryl makes me irritable, and makes my legs restless as hell, and yet doesn't help me sleep, at all.
I can take melatonin around 9pm, won't fall asleep til 4-5am, and then I'm even more groggy the next day than I otherwise would have been. It actually makes me wake up tense with muscle soreness - which is the same way I tend to wake up with no sleep aid whatsoever.
I tend to get short with people pretty quick that will say to me "have you tried {insert well known bullshit remedy here]" or "you just need to go to bed tired, you'll sleep, your body will recover". Yeah....no it won't. Been dealing with this shit for several decades, when sleep deprivation gets out of hand quality of life can go down the shitter fast. People who don't deal with it don't know how a person can be completely sleep deprived and yet still not sleep.
Given your profession, I'm guessing you don't have options other might have, that actually work decently. I.e. Ambien, Lunesta, etc. The hypnotics are reasonably good fogging the brain, but they have side effects too, and with the FDA black label on ambien cautioning against driving anything the day after taking it, I'm guessing that's off the table.