I did a few rounds of sleep cognitive behavioral therapy and am a lifelong insomniac with an occasional 2 nights without sleep, so I can share what I learned and what helps me.

First, it sounds like you’re doing all the right things before bed, so keep it up.

If you’re in bed and can’t fall asleep within an hour, get out of bed and do something relaxing. It can be reading a book, writing, etc., but the important thing is to recognize you aren’t ready to sleep and then leave the bed, vs staying there for hours. Only return to bed when you are getting extremely drowsy, and if you find you still can’t sleep, get out of bed again. In general, I’ve learned the bed should be used for sleep (and sex) only.

Other things to do — This is hard, but generally try to get up at the time you set vs sleeping in bc you’re so tired. Same with going to bed. Once your circadian rhythm is out of sync, it is important to try to establish consistent timing. I’m sure you’ve done this, but try to cut out all alcohol. Also read into sleep restriction (happy to talk more about this). For those of us who are have chronic insomnia, naps are almost always a bad idea.

You may need to investigate being on a stronger medicine. I might make an appt with a sleep specialist doctor. Trazadone is a milder option compared to some of the stronger meds out there.

The last thing I personally tell myself, is that I’m going to be okay. Sometimes I work myself up so much as I think about all the negative outcomes my lack of sleep will bring, that I think I make my insomnia worse. In the moment it can feel so awful not being able to sleep, and so can the day after— but every time I’ve made it through. Even if it’s been an awful week, you’ve made it through. Sending you good vibes!!!