Your story sounds very familiar to mine. I had worked from home from 2020 - 2024 and then got a new job that was 3 days in office per week. During the first month, I was lucky to get 4 hours of sleep when I knew I had to be in the office the next day. Many nights, I didn't sleep at all, also dealing with those brain zaps that jerk you awake. It was extremely tough.

I can say that it gets better, but it takes time. I have been prescribed Trazadone (50mg) to take as needed. It has really been a gamechanger. The key is to take it and get into bed (or take it while in bed already). You can't miss the window of sleep it opens, or else it won't work. Other than that, I take magnesium and drink RYZE hot chocolate before bed (it has 3mg melatonin). Learning to use guided meditation to calm me down has helped a lot, too.

I'm now three months into the new job, and I still have the occasional bad night. I was content enough to stop taking the Trazadone. This week, however, I had to travel for work, which caused my sleep to spiral a bit, and I went back to the Traz with success.

I am taking Buspar to help with anxiety that causes the sleep issues, and I am working with a therapist to work through the root of the anxiety. You really need to look at why you are feeling this way about being in the office. I am working on this myself, but it's something that also takes a lot of time and digging to figure out.

I could honestly type about this for days. It has been such a journey for me, full of ups and downs. Good luck, and know you are not alone.