Can't Fall Back Asleep

A few nights over the last week I have woken up either naturally, or with an alarm. I have tried doing a wbtb a couple times and I always am not able to get back to sleep. Even if I just wake up naturally and record my dreams in my journal that is enough to keep me up until morning. However if I just immediately go back to sleep without doing anything I can usually return to sleep. I have found that I usually cannot go back to sleep after getting up and returning to bed at about 5:00. I usually go to bed at 10:30-11:00 so its not like I've already gotten a full 8-9 hours. Does anyone have any tips on helping me fall back asleep? This is very frustrating because it is preventing me from trying a wbtb or a wild. Btw, I am still tired when I try to go back to bed, but I don't fall asleep.

Well, first off, I would look at DEILDs. Given your situation, they should work.

As for getting back to bed... Avoid drinking or eating, and try not to turn on too many lights or listen to too much sound.

all i can say is try this after getting 5-6 hours of sleep