Hello and hope you are doing well.
Understand your predicament. But slowly try to wean yourself off ambient and practice good sleep hygiene measures. This will help with insomnia. You should stop becoming anxious and try to relax. Try to have a warm bath before sleeping. Have a glass of milk or read a book before trying to sleep. Don’t watch TV or do exercise before sleeping. Condition yourself that you can relax and that you can sleep well.
Also, avoid day time napping and exercise during daytime to promote good sleep.
Hope this helped and do keep us posted.
Have you ever tried falling asleep with The tv on or with the buzz of a fan on low. I have insomnia It takes me 2-3 hours to fall asleep at night and this being at 12am when I get off of work. I can't sleep unless there is some kind of noise in the room, it soothes my mind from the racing thoughts and helps me sleep.
did you have a sleep study for apnea or narcolepsy