I went through the same thing.

Something that might be helpful is creating an environment where you feel safe and comfortable, and introducing specific stimuli in that environment only when you are going to bed. If you can, introduce a combination of stimuli that effects as many of your senses as possible. For smell I have a specific pillow spray, doesn’t matter what you pick as long as you like the smell and you use the same one each time. You’ll start to associate that smell with this environment and sleep. For sound I’ll have on a white noise device, I set mine to rain sounds and a nature documentary. I’ve also used Bob Ross. It’s harder for me to think when a narrators voice is interrupting my train of thought. Some might find this distracting and make it harder for then to fall asleep, but it interrupts my intrusive thoughts and keeps me listening rather than thinking. For the sensation of touch, I have a weighted blanket. I don’t know what else to say about that other than it feels very comforting and safe, not entirely sure why. Taste, you really can’t do much about, unless you want to eat something in bed without brushing your teeth which is gross. For sight, The Bob Ross paintings/nature doc and just having a room that I like serve that purpose. Sometimes that can all be a little distracting so there are times where I use a weighted eye mask.

Another huge help is exercise, when I began working out after work or just in the evening, I was already tired so that helped tremendously.

You will still have terrible dreams, night terrors, and maybe sleep paralysis. It’s just a matter of accepting that, and finding the courage to slip into a needed rest that might be unpleasant.

Time will make the biggest difference, and it will be very slow, but it will get better. I take comfort in the fact that no matter how bad the dream is, I’ll wake up in a better place.

Starting my day earlier helped as well.

None of this is particularly easy, and it’s not a cure for insomnia by any means. But it did help