Washed the sheets and switched to a [fragrance-free] detergent this week, mostly because I ran out of other ideas. Only scratched myself awake 2 nights out of 7, which might be a record for me right now. The other nights I still woke up once but caught my hand before it started digging in.
Started a little note on my phone each morning — what I ate, room temp, whether I showered right before bed. Nothing obvious jumped out yet (the 2 bad nights were completely different in every category I tracked).
Also picked the guitar back up for about 10 minutes before bed instead of scrolling, not sure if it actually helped or if I just wanted it to. Next week I’m keeping the room a little cooler, since overheating apparently makes it worse for some people. Not touching the detergant again though, one variable at a time or I’ll never know what’s doing anything.