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Do you have anxiety?

It seems you are experiencing sleep-maintenance insomnia (difficulty staying asleep) despite medications. Zolpidem mainly helps with sleep initiation, but may not always maintain sleep for the whole night. Since melatonin is giving you side effects, increasing its dose is not advisable. Some points to consider: • Avoid alcohol, nicotine, and caffeine (especially after evening). • Maintain a fixed sleep and wake time, even on weekends. • Avoid lying in bed awake for long; if you wake up and can’t sleep within 20 minutes, get up, do something relaxing (dim light reading, relaxation exercise), and return to bed when sleepy. • Ensure your bedroom is dark, cool, and quiet. • Since you are already doing yoga, meditation, and screen restriction, you are on the right track.

You are able to fall asleep with zolpidem and melatonin, but waking up frequently and sleeping only 3–4 hours suggests sleep-maintenance insomnia. This is common and may need a different approach than just sleep-inducing medicines. Long-term reliance on sleeping tablets alone is often not effective.