If you've spent the last few years waking up at 3am for no obvious reason, you're not broken and you're not alone. Hormonal shifts during this stage of life directly affect the systems that regulate sleep - it's biology, not a personal failing.
The advice that usually gets handed out - "just relax," "try not to think about it" - doesn't work because it's aimed at the wrong system. You can't think your way out of a nervous system that's stuck in an alert state.
What tends to help instead: consistent wind-down cues your body can learn to recognize, a cooler room, less scrolling in the hour before bed, and patience - this genuinely does improve as your body adjusts, even when it doesn't feel like it will.