The 3am pattern you are describing, sleeping easily then waking and being unable to return, is a specific one and it behaves differently from difficulty falling asleep.
A couple of things that are worth knowing. Brief waking in the night is normal; almost everyone does it. What determines whether it turns into two hours is what happens in the first minute. If the mind finds a problem to work on, the body treats that as a reason to be alert and the window closes. Much of the online advice targets falling asleep at the start of the night, which is why it has not helped you.
The usual direction is twofold. One, reduce what is waiting to be thought about, which often means giving those thoughts a scheduled place in the daytime so they are less likely to present themselves at three. Two, and this is the harder one, change what you do when awake, because lying still and trying to sleep teaches the body that the bed is a place of effort.
If the exhaustion has lasted months, it is also worth a medical check. Persistent early waking sits alongside low mood often enough to be worth ruling in or out.
This is general information in reply to a public question, not advice about your own situation, and it does not create a client relationship. If you are in immediate danger, contact emergency services.
