[Bigpants]

Thanks takingcontrol.

i dont have a tv in my bedroom and no way to put one there

[Rosinante]

What really began to help me was if I couldn't sleep, I'd decamp to the front room with a pillow and a blanket, lie down on the settee and wash recorded episodes of Frasier, turned down low - can still hear them but not blaring. OK, there was one not so good night when I watched 7 episodes but mostly it takes no more than 1, often far less before I drop off. Something about being distracted by something I like but am not totally hooked by, helps me relax enough to drop off.
Working back from that, lying in bed knowing that if I can't get to sleep I can do the sofa+Frasier technique, often helps me relax enough to drop off.

[Bigpants]

i could try watching stuff on my ipad in bed? i sometimes listen to a book and it maybe helps a little.
ill give it a go tonight

[Rosinante]

I know it goes against what "they" say about keeping electronics out of the bedroom but it works for me, as long as it's not too loud, too close, or too entertaining!
Good luck

[Bigpants]

thanks i'll let you know tomorrow how i got on

[Bigpants]

its 1 am and no sleep yet so im back in the living room watching crap telly

[takingcontrol]

I hope the crap telly worked Bigpants!

What is your schedule? Is there a day when you can decide to camp out in the lounge all night if needed to completely take away the pressure of sleep? Does what you do in the day make a difference?

[Bigpants]

eventually exhaustion won out and i got a few hours sleep.

Friday and saturday i can sleep on the sofa but thats not really ideal.

The day time doesnt seem to matter i dont think. Just when it come time to go to bed i dread it and when im in there alone with my thoughts its overwhelmingly scary.

[takingcontrol]

Not ideal, but could take away the anxiety and pressure of being alone with your thoughts?

How about reading?

[Rosinante]

Watching crap telly on the sofa was something I had to do for a while, and still do occasionally, but by and large I've dropped it now as I learned to get a bit more confident in getting to sleep.

[mynameisyes]

Oh I didn't see your follow up message OP, I don't think you have a phobia. I have PTSD and issues with sleep like that are not irrational, very normal and very treatable I used to dread sleep and have night terrors, never be able to sleep without talk radio on.

I know its exhausting but don't put yourself under too much pressure to sort out this out straight away, it takes time and professional help.

All the best bigpants