I know this frustration very well but getting up and doing other things isn’t helpful for me. I’m now using the breathing technique that I read has helped others. It was also recommended in the calm app which I have used out of desperation. The technique is simple: 4-7-8. Breathe in to the count of 4, hold for the count of 7, and breathe out to the count of 8. Keep repeating and your heart rate and respiration will slow down allowing you to get back to sleep. At least it’s working for me now.
One other thing I started trying this week is to start drinking water (liquids) earlier in the day and stop drinking liquids between 5:00 and 6:00 pm. And, no caffeine after 3:00 pm. (I try to drink 60 oz) The result was that 3 nights this week I didn’t wake up to go to the bathroom. I still woke up but not having to get up and using the breathing technique I was able to get back to sleep quicker. I have come to the conclusion that it’s not just one thing that is the game changer… it’s a combination of things. I have also been trying to incorporate a bedtime routine with soothing music and some relaxing exercises on the bed and no screen time for 1 hour before bedtime. Hope something from this will help. 🤗