Theatre-grade blackout curtain panels go for around $30 each and are an absolute game changer, creating darkness, stillness, and quiet. They are much heavier than standard blackout curtains. They also conserve energy.

You’re onto something re: panicking about length of sleep or sleep quality. The notion of 8 uninterrupted hours of sleep being the “norm” contributes to anxiety and insomnia. Once I made peace with waking up during the wee hours and understanding it as normal, I started going back to sleep much more easily.