I've been unfucking my sleep very slowly after decades of a bad relationship with sleep, and here's what worked for me:
- waking up at the same time every day. This SUCKS at the beginning cause I was getting like 4-6 hours pretty regularly, but very slowly my bed time started to get more regular. The second part of this is get UP out of bed not long after waking too, cause it starts the day and your body gets sleepier sooner
- nothing vaguely interesting (and especially no screens) in bed. My phone is away, no books, nothing that makes my brain go brr. Initially, I would lay in bed, toss and turn, and if I got too stressed out, get up, walk around a bit (maybe pee or something), do some breathing exercises, and then try again. Repeat until I fall asleep
- have an in case of emergency break glass solution. For me, smoking some weed and listening to a sleep meditation talk through (I really like the slowly relax your body piece by piece ones) for nights I can't get myself to fall asleep
- track stuff. I currently track when I get into bed/fall asleep/awake/get out of bed, plus a bunch of different factors in Bearable (and before I found this I was sleep journaling), so that you can see slow slow progress
I'm at the point where the last two weeks I have had... 4 days under 7 hours of sleep which is amazing for me! It's also... taken a long time to get here though so do be kind to yourself if you struggle to get to bed. Hope you're able to get to sleep soon!!