I have a lot of tips for falling asleep (listening to "Beethoven for Bedtime", taking melatonin/my bipolar meds, drinking chamomile tea, avoiding screens before bed, progressive muscle relaxation, exhausting myself during the day physically with exercise and mentally by reading and learning stuff, and limiting caffeine to a cup of coffee around 5am).

But I tend to wake up at around 1am after 2-3 hours of sleep and can't get back to bed. I do have bipolar as well as PTSD but I think given that it happens even outside of (hypo)mania it's more of a PTSD thing. How do I either stay asleep or get back to sleep quickly?