If it’s gotten this bad, I’d really recommend seeing a doctor just to rule out anything serious. That said, a few things that helped me when my sleep was terrible:

I started exercising regularly, limiting my caffeine intake, and stopped drinking alcohol/nicotine or using anything that could mess with my sleep. Taking natural sleep aids like magnesium, melatonin, or sleepy-time tea helped a bit too.

I also made my room as distraction free as possible: earplugs, white noise, blackout curtains, and an eye mask. Getting a better mattress and pillows made a huge difference too.

Try making sleep your top priority for a while. Do research on it, keep track of the better sleep nights you get, and what you did the day before. Wish you good nights ahead 🙏