I hear your frustration, especially being up at 3 myself this morning. I have used the silicone earplugs for swimmers, which block out more than most earplugs and can hear the rhythm of my breathing and try to focus on taking deep breaths, listening for inhale/exhale to relax. I also turn on a big fan, like a box type fan, to further block out a lot of the sounds and vibrations and things that go bump in the night; at the same time it is somewhat a dulling rhythmic background becomes soothing, almost like white noise. It also cools the room to snuggle under the covers. More conducive for sleep.

I'm not sure if this will help but this is what was recommended to me by the doc, and have found it to be helpful, most of the time. Just too anxious at the moment over life events. Wishing you well and hope you find the elusive pleasant dreams soon. -Fresia