I’m a light sleeper with a loud mind, as well, so this kind of thing has always been a problem for me. The two main things I find helpful may not do the trick for you, but here goes:
First, trying to force myself back to sleep always just ramps my brain up worse and makes it more difficult than it already was to fall back asleep. I stopped trying to force the issue, which has counterintuitively sped up the time it takes me to fall back asleep. I don’t get up or engage my mind with anything significant, but if I’m awake, I’ll put soft music on my earbuds or scroll on my phone set to the dimmest setting. I may not fall back to sleep immediately, but I’ve found that lowering the pressure on myself to fall back asleep makes it happen more readily than when I spend 2 hours and 45 minutes being like “if I fall asleep right now, I can still get another 3 hours. go to sleep. fall asleep. sleep will happen… now!”
Second, I’ve increased my oversell magnesium intake. I know you said no substances, but I feel like this is different. There have been a few studies–popular science type stuff, nothing peer reviewed that I know of–indicating that magnesium improves sleep quality and the ability to return to sleep if woken up. Might be the placebo effect, but I don’t care because I’ve noticed an improvement.
Sorry you have to deal with this flavor of insomnia, too. Super sucks.
Dopes to Infinity and Spine of God are stoner metal bangers, JIC anyone here isn’t familiar with their stuff from before Powertrip.
I’ve also liked that their later stuff walks a line between glam & sludge metal.