A: Your instincts may be right — getting enough sleep is going to be really helpful for a lot of what you’re going through.
Taking magnesium citrate at bedtime can be helpful, as it tends to promote relaxation and sleep. (You can take it orally, as a supplement, as well as topically, by rubbing it on your feet.) Taking melatonin at night can also help with falling asleep. Please be sure to follow package directions or speak to your practitioner for proper dosing for you.
I’d be interested in seeing how your cortisol levels look throughout the day to see if maybe they start increasing in the evening. Sometimes, supplementing with phosphatidylserine can help reduce them, so your mind isn’t as active.
You may also want to try therapies like neurofeedback or EMDR to help you.