I'm post menopause and have improved sleep in the last 3 years by changing my diet (no sugar/grains) and using a sleep app. As someone with an autoimmune disease, I've discovered a strict diet (carnivore) is necessary because so many foods aggravate leaky gut. When I step out of line and eat, say, a red pepper (nightshade) or gluten, or sugar, or alcohol, I wake up 3 or 4 am and am unable to get back to sleep. This can last for several days to weeks, depending on the transgression. Getting better sleep has been the #1 driver in improving my health, and figuring out how has not been easy....it goes way beyond sleep hygiene.