Wakes Me Up

So I have this fun pattern of falling asleep super easy, but waking up about 2 hours later and not being able to fall back asleep - usually for a few hours. I try everything short of taking pills to no avail. Usually this is accompanied by some louder than usual ringing for about 30 mins, and then I'm just up from being frustrated. Yesterday this happened after a a completely symptom free day.

Any suggestions?

 

I have a few questions.

Can your T be masked with any sounds and if so do you keep sound enrichment till the morning?
Do you think it is your T sound or your anxiety towards your T that wakes you up?

 

for masking at night I keep my AC unit and a a iphone app that plays stream sounds. It's high frequency "shimmer" sound, so I hear it over both.

it's hard to say what it is that wakes me up - anxiety or sound. im doing CBT and trying to calm down though.