Hi,
I certainly feel your pain. I have gone up & down with this myself. This seems to be a thing that is happening again to me, I know my triggers so it's making sense.

This is what I do-cut the caffiene out of your diet. Cut the sugar. Find some vitamin B enriched foods, or even take a B complex vitamin (in a nutshell B vits help with many brain chemicals etc-you can research this on the web).

I get my energy out before bed-only you can tell what time of day would be workable for you to do this without falling asleep early. If you are presently not working and need to nap here and there-do so. Your body needs it to repair itself, worry later about getting back on a regular cycle.

Journal-get those thoughts out, whenever they happen any time of the day. When you wake up write, write, write til your hand cramps if you need to, AND do NOT go back and rehash. (I know that might be hard, cause I am always tempted).

BREATHE-every hour on the hour and every half hour breathe nice even breaths for three minutes-this will reset your internal gizmos (lol, without going into the technobabble of it all).

POSITIVE self talk-remind yourself you are ok. A good think with this is to consciously do this one throughout the day so it becomes second nature when you are having one of these, waking up like that.

MEDITATE-this soooooo works, takes time to learn how to do it, and a method that will work personally for you. When you do find one, you will see that you can put yourself to sleep at night in no more than 15 minutes!!!! Seriously! Me, I always find one laying on my back works well (cause I use it to fall asleep to). You can do it with music, or without. I like without. Find a place of contentment (for me the thought of the beach, or Christmas snow works).

So, I hope some of this helps you. You might still have nightmares-or down grade to bad dreams, but they will be liveable and dealable.

hugs, Lisa