When I was very bad I used to just keep the light on all night and the fan on. But now on most nights I can sleep in darkness and quiet. Take heart, it does get better :).
I sleep with two blankets my grandma made me, a blue bear that's weighted for deep pressure stimulation, and a green Grinch stuffed animal. They're all a big reason why I've graduated to a dark, quiet room for sleeping. The smell of my blankets and the feel of my bear on my chest soothe me and let my brain know it's time for sleep.
I've stopped drinking all caffeine, and it has helped me get to sleep faster and sleep in more manageable chunks (neat 8-hour blocks, not 12+ hour marathons). For me, it also soothes me to know that there are no chemicals affecting how my body functions (I've had horrific experiences with psych meds).
If I'm very stressed, one of my therapists gave me this exercise which helps sometimes: Consciously clench a group of muscles starting with your head and neck as hard as you can, hold for 5 seconds, and relax. Do this with shoulders, arms, and so on down to your toes.
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