Thanks for the comment, i do do most of the stuff you suggested and im not AS bad as i used to be. Well i'll try my best hopefully i'll get over this.
This is where all my problems began, I have a cronic sleep disorder and was self medicating for years, finally after eye surgery everything came to head. Now I am on antidepressants, sleeping tablets and seeing a councillor. Talk to your doctors about it and deal with it now hopefully you will be able to develop a better sleeping habit. Being anxious about it when you go to bed is the worst thing you can do. Get some relaxation music or voice overs to guide you into a peaceful sleep and practice breathing exercise. It all helps and something that I am coming to terms with we create the problem in our own mind.