I wish I had an easy answer. Sleep is very scary for me--I worry that something (someone) will come and hurt me when I am asleep, vulnerable. I also worry about nightmares. The only thing that has really helped me is medication.

I also think meditation has helped me a little with calming down before bed. Progressive muscle relaxation can take some of the tension out of the body, and focusing on the breath can still *some* memories.

I'm sorry you have a bad time at night.