Benadryl 50 mg, the legacy anti-histamine pill, works well for a knock-out, or a very low-dose melatonin dose, but the latter can cause wild dreams.

I don't think you're of the weight class to have sleep apnea, but it's possible if you wake up a lot in the night.

My 'dish-washing' in Winter consists of tossing over-used paper plates into the wood-stove