Caregiver sleep help! Any suggestions?

I can relate entirely. That is exactly how I am when I get woken up. I try now not to be anxious about getting back to sleep, and just accept and trust that I will get rest or sleep somehow during the rest of the night or the next day. I put on an audio from this lady's teachings:
https://elisabethelliot.org/
Something about her voice and the topics, keep me interested and relax me, then before I know it, I am back to sleep. It has been effective for me most every time.

The suggestions for waterfall or rain sound helpful. I always found the sound of waves at the beach soothing and relaxing. I've had people suggest boring books, but I found that the boring was just that, boring. If it was something interesting, I wanted to read it, but all too often I'd fall asleep before I finished a page or two!

Sometimes when sleepless I've noted tenseness in my body. I would take a deep breath and then on exhale focus on relaxing every part, arms, legs, shoulders... let yourself feel like you are melting into the bed. Keep taking long slow breaths and slow exhales, relaxing more and more as you exhale. Generally you can feel the tenseness go as you relax - then the suggestions about focusing on something like counting numbers or whatever, helps to get the mind off the usual worries and thought threads.

I suffer with terrible insomnia. One thing I find helps is to think of something totally irrelevant to me. Like a t.v. show I may have watched. Just something that I can't personalize to the point where I start getting anxious.

I hope you can get some sleep!

One thing I've noticed that affects my sleep is if I've eaten dinner, particularly a meal high in carbs like spaghetti. If I skip dinner, or simply have something light such as a piece of fruit, I sleep so much better. Give that a try.