Hi raq,
I'm sorry for your challenge. I'm not a professional, but it looks like you are experiencing anxiety about falling sleep. I can share what I've done to improve my own sleep quality.
Establish a bedtime routine is important. Create a relaxing routine before bed to signal to your body that it's time to sleep. This could involve activities such as reading a book, taking a warm bath, or practicing deep breathing exercises. Pick things that you feel relax. Make sure your bedroom is conducive to sleep. Keep the room dark, quiet, and at a comfortable temperature.
Also, limit your screen time before bed. The blue light emitted by electronic devices can interfere with sleep. Try to avoid screens (phones, computers, tv) at least an hour before bed.
I used to go to bed at different times every day, only when I felt sleepy, and found it terrible. I started to realise that establishing a regular sleep schedule can help regulate my body's internal clock and improve sleep quality.
Regular physical activity during the day (not close to bedtime!) can help reduce anxiety and help better sleep.
If nothing works, and you feel you have persistent anxiety, it's important to consult with a mental health professional/therapist through your GP who can provide personalised advice, particularly Cognitive Behavioral Therapy CBT, which can be effective in managing anxiety and sleep-related issues. A therapist can help you identify and challenge any negative or irrational thoughts that contribute to your fear of falling asleep.
Hope everything will be better.
Mark
