Bad Sleeper. I Wake Up 3-4 Times at Night.

I've always been a bad sleeper even before my tinnitus. But when i got my t it went bad. I woke up 3 to 4 times at night. I thaught it had Also something to do with my smoking because i quit smoking when i got T and i had a period after that i could sleep throughout. But now after a homeparty 4 weeks ago my sleep went back to bad again. I wake up 3 to 4 times a night for 4 weeks now. I think it has something to do with my tinnitus. What can i do to take a good rest and sleep throughout the whole night again? I take melatonin already and don't wanna take any addictive medicins.

 

Thanks i Will try it i'm always on my phone for hours before i'm going to sleep

 

Isn't waking up 3 to 4 times a night normal? I wake up and toss and turn all night, always have, I just go back to sleep eventually.

 

When my spike was strong, I was using valerian extract (herb). It worked.