I’m reading this thread on my iPad in the middle of the night and have no answers, but a few observations...
Firstly, any specialist will say not to use screens in bed but I figure I’ve been awake for two hours already, so it can’t be much worse. I have no problem whatsoever getting to sleep - staying asleep is the problem.
Secondly, tea in the middle of the night may not be the best idea because of the caffeine (unless we are talking herbal tea...)
Thirdly, what seems to work best for me is accepting that I can’t get through a full night but making up for it with a 30 minute power nap after lunch. I can’t currently do this at work but I am going to ask Occupational Health about options. Maybe I can get some sort of armchair put in a quiet room in the office.
And fourthly, I do the decent thing for my wife by sleeping in the spare room during the week so the she can get a decent night’s rest before going to work. Her life and her job are important too.