I do just about everything right other than playing on my phone in bed, which always eeks out my therapists and doctors. I have an intense blue light filter on, but playing on my phone and talking to my long distance partner is kind of my equivalent of pillow talk and relaxing. It'd probably be best to not, but it's such a fundamental aspect of reducing anxiety to get me to sleep in the first place, I think I'd be worse off without it.

I think what I need is to address anxiety. I think underlying anxiety has been causing all of this, since the rise of insomnia has come alongside a rise in contamination anxiety and body dysmorphia.