patbunny1 recommended a meditation app. You could also try one of the "channels" on mynoise.net: Background Noises • Ambient Sounds • Relaxing Music | myNoise ® . I use it for productivity; my favorite is "Calm Office" -- I don't use it for sleep or meditation, though. (I turn off my devices before I turn out the lights.)

For me, this is the time of year I like to sleep more. In fact, I long to try hibernating. But I've been getting only about 8 hours of sleep each night lately. I also have sleep apnea, and I sometimes awaken from the lack of air.

Maybe three hours is good enough for you. But on the days you feel off, you might not be waking at the end of a sleep cycle. If you're taking meds, mention the issue to the prescriber(s) if you haven't already. Perhaps there's one that should be taken in the morning rather than before bedtime.

Good luck!