I know it sucks! I am just starting to sleep after 8 months! All the advice here works you just have to modify it to your needs. Like pat/ssh. Since I never could do it either without making my ds mad from an early age, I just kinda played with different things until I saw what worked. Like I said, for me it is usually silence and bounce the mattress soft. I can do just the ssh part to calm him down as well, but when I am doing w2s it is too much.
to get timing on w2s, you need to take some time and watch him when he is sleeping. I have a video monitor and would watch it to see a pattern. Once you see him stir, not wake, but start to move a hand or a foot or if you see his breathing become more rapid, less shallow, that is the sign that it is time (or just beyond) to do w2s. You want to get to him just before that phase. Some people, and I have done it also will wait until the stir begins, but for me it allowed more chance to wake him up completely.
My ds is clockwork.
I have been doing the new routine for about a week and naps are much better and nights are getting there.
I wish there was a quick fix but there isn't.