Nightmares every morning at 4:40am

Hi everyone ◡̈ I wasn’t sure where to post this. For a while now, at least a year but probably more, I’ve had these “episodes” where I wake up shaking/sweating from a nightmare consistently at 4:40am everyday. The “episodes” usually last for a few days/weeks, then it stops happening, but it always starts again.

Today, I officially had the scariest nightmare of my entire life. My nightmares always involve someone/multiple people coming after me - and I would say around 95% of the time they have a gun and are shooting at me. I wake up either when they come close to me and start shooting at me or while I’m running away.

It’s really hard for me to fall asleep in general and I have pretty bad insomnia. I wake up a lot through the night and it takes me forever to fall asleep again. But the 4:40am wake up is the worst for me and I’m shaking and nauseous and sweating and have too much anxiety to go back to sleep.

I’ve been working on my sleep hygiene - no screens before bed, going to sleep at same time each night, bed is only for sleeping. However I haven’t been following the “if you can’t sleep get out of bed”.

I take magnesium and vitamin d everyday. I see a therapist weekly.

I’m so tired of this.

TLDR: I have these weeks-long episodes where I wake up at 4:40am shaking/sweating from nightmares. Every nightmare I have involves someone/multiple people coming after me, and most involve me being shot at. I don’t know what to do.