This is what I do. It is not a bonafide medical cure, it is simply adapted from my training in psychology when I worked with damaged children. I can't say it will work for anyone else.....but here goes.
I was given information on how to ease troubled minds. I must stress I am not a psychologist. I just employ what I learned.
One technique was distraction......
So, I go to bed......I wake up.....I can't get back to sleep.
Rather than lie there worrying I am not sleeping, I get up. I turn on my computer and distract myself. This forum is very useful for that. Take one of your interests and research it. Make a cup of tea, listen to some music, dance with the cat (LOL) or whatever.
Slowly you can train your mind to accept this and hopefully stop bothering about sleep.
After about an hour I have relaxed my mind and go back to bed. I then write a story in my head. A bit like daydreaming at night.
For this take an event you love. Past, present or future.
I wrote on here recently about my first love. I re-live this sort of thing and embellish it. Whatever you choose make it positive and something you really enjoy, would like to enjoy, would like to be or do.
Other days I am a young man who has just been discovered as a brilliant footballer. It takes imagination, but I find I fall asleep before the story is finished. It can of course be done in many other ways.
So what if we don't sleep continuously at night. The most important thing is to get enough sleep in 24 hrs for our bodies to function properly. I take sleep as and when I can without disrupting the whole day.
For cramp I would talk to your GP.
I have suffered extremes of it and had to have ultra sound to unlock muscles. I was also given medication and exercises to do. Now if I feel it coming on I sit down and rest.
On a brighter subject...
I visited your beautiful country 3 years ago and swam in Lake Garda. I paddled a pedalo round the bay of Rive del Garda, spent an afternoon in Malcesine and sunned myself in Limone.
This is one of my highlights I re-live to get to sleep. You live in a fantastic country.
One thing I noticed was people didn't rush about like they do over here in UK. They are laid back and very friendly.
On our trip was a young honeymoon couple. They went swimming with us. I mentioned to my wife that 35 years earlier that could have been us. We both agree out of all our wanderings Lake Garda stands out.
If possible, and fate allows it, I will get back there one day.
In my mind I am laid on Lake Garda's beach, the sun is warming my aching bones and penetrating tired muscles......tonights story.