It has been my experience that we need to try different things to see what helps us sleep. It is always good to check in with your Dr as well, even when try herbal remedies, it may depend on your medical conditions and other medications you may be taking.
I am no expert! Just sharing some thoughts and ideas that may help you.
I've not slept well since I was a child. Life in our home was sometimes traumatic. I awake often to noises and have trouble returning to sleep. I have tried various ear plugs, I tend to take them out of my ears while I am asleep or subconsciously. I found them in my slippers one morning!
Falling asleep is easy enough, I just don't stay asleep for more than a couple of hours. Having a fan on helps me as does having a dark room.
When you wake up, does your mind start running away with itself telling you all kinds of negative stories? When my mind does that I will read for a while or I try to change the subject in my mind. I think of things to be thankful for. Some people count back from 1000 in 3's .
Sometimes I just concentrate on my breathing. Count a breathe in for 4 seconds hold for 4 and let out for 6 or 8 seconds. What ever is comfortable for you. Helps to calm the mind a little.
Hope you have a more restful night! Cheers to you from Dools