Has this kind of plan worked for anyone?
30F been dealing with insomnia in various forms my whole life but most severe the last three months. Some acute anxiety spiralled into entirelt sleepless nights, where if I don't sleep at all I get very intensely panicky and the "get out of bed and do something else" approach just reinforces negative feelings. I have ADHD so find it very hard to control/switch my thoughts off. I have some days where my eyes are going during me pre bed routine, and I can get in bed straight away and drop off. But on nights where I don't seem to get that urge to close my eyes, I seem cursed for a no/limited sleep night. I love my job and life so want to fix this but feel very stuck
I've started mirtazapine ~5 weeks ago but can't say its making a dent on things at the moment. I've been on 3mg of melatonin for a long time, have access to daridorexant or ambien if I want but I'd love to just get back to being a decent sleeper like I have been in the past. Also tried pregabalin and it did nothing for me.
I was wondering whether getting a bluetooth headphone sleep mask and playing brown noise has worked for anyone? Or something similar? I'm thinking that trying to condition myself into seeing being in bed as a relaxing activity on those nights I just can't get off is the way to go. I'm struggling with just "accepting" things because my ADHD brain is chaos and not being able to just do a simple biological thing is giving me such low mood.