how to fix dysregulated sleep?

has anyone got any tips on how to fix dysregulated sleep?

i grew up in a home where i was woken up several times throughout the night and i have trauma surrounding sleep (having water thrown over me if i slept too long or fell asleep in places that weren’t my own bed). i’m 30 now and i still cannot physically sleep a whole night. i wake up at 4am every single night which falls in line with the time i was typically awoken. i struggle from exhaustion and bad memory and can’t help but think this could be a significant cause (outside of my autism).