you can try two things: regular exercise, and most importantly, don't eat anything or drink anything other than water (especially alcohol) for 3 hours before you go to bed. Metabolism interferes with sleep processes.

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You may want to consider a sleep study to see if you have sleep apnea. I was prescribed a CPAP machine, and I no longer get interruptions during my sleep. I thought I had prostate issues in my 30's. Turns out I was just never getting into REM sleep due to my apnea that my bladder never settled for the night.

Speaking from the viewpoint of someone who is getting farther from 50, I'm getting less nighttime sleep but the oddest change is that when I am sleeping I get lots of very vivid dreams - weird ones that aren't quite disturbing but close.

Do you spend a lot of time on your bed during the day without sleeping?

Might be worth seeing a sleep specialist as it could be the result of fixable things like sleep apnea, anxiety, leg movements, etc

You might be suffering from Sleep Apnea. This is a regular occurrence with age as your throat muscles lose tone, they allow the tongue to slip lower than it should, thus blocking your air intake (initially partially which results to loud snoring then totally which results in not breathing), you our brain detects a massive spike in carbon dioxide (your blood becomes more acidic) and it rouses you from your sleep...but ...just long enough to tense up your throat muscles and get few breaths of air in....that happens 8x/hr so basically at most you get 20min of sleep in an actual hour.

If you have insurance then get a sleep study done. Easy referral, tell your primary physician that your wife complains about how loud you snore and that you wake up each morning feeling very tired.
Now there are two types of sleep studies which depend on how compliant you are as a patient.

The in home sleep study Pro

You take devices that are placed on a headband on your forehead and a device placed under your chin and across your chest. To measure your brainwave activity, oxygen ehilation oxygen saturation, breathing rate and any snoring.

You get to sleep in your own bed and your own sleep environment. The measurements are done for two nights in order to average it out.

Cons

Not as accurate in terms of brain activity as in the sleep lab environment

Sleep lab environment

Very accurate in terms of brain activity but not so much in terms of replicating the actual sleep environment and sleep hygiene.

If you don't have insurance;

Then grab a "do I snore" app on your smart phone. Turn it on and go to bed. When you wake up tomorrow look at the results.

If you snored a lot and if the snoring sounded very loud then you most likely have sleep apnea.

CVS and Walgreens now sell RESMED APAP machines and masks. You can get one and look up the clinical menu unlock key combo for each device. This will allow you to set pressures.

Take 1-2mg of regular melatonin and 2.5mg of slow release melatonin and your sleep problems will be a thing of the past. Your body is producing less of it.

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