You could try a small dose of melatonin. By small, I mean 3mg or less. It should be taken as soon as you awaken, and you can read in low light (never use a digital screen...of any kind....for any reason), or do a crossword...something that requires little movement. Believe it or not, arithmetic is relaxing. You could do scale conversions, or design something in your head, or build something in your imagination, go through all the steps. This kind of meticulous process can bring on calm and a yawn. If you find yourself yawning, and/or drifting off topic, it's time to return to bed.