I have two methods when I need to sleep and can't because of whatever is going on or the doom planning. Don't know if it works for you but perhaps worth a try. I am perpetually stressed out and an insomniac, yet most of the time at least one of them works for me.
1) The same audio book. I use Alice in Wonderland despite being sick of it. Pick whatever but a book you know and gives you zero surprises. Every time the same one. You both listen and are completely bored. Somehow this does wonders.
2) The perfect scenario. Again, this is about repetition and zero surprises but this time in your head. Create a scenario that makes you happy but not excited and play it out in your mind. A short story with a simple narrative. Mine involves a meadow, a rainbow and a teddy bear. Add a lot of detail. Sounds, scents, the way something moves. This forces my mind to focus on something else and I tend to fall asleep quickly.
3) Ok, I said two but this one has worked as well a few times. There's an album called Sleep by Max Richter. It's beautiful and genuinely lives up to its name. It's over 8 hours and designed to aid sleep. I'm not into this kind of stuff but love Richter's other work and so I gave it a try. There's actual neuroscience behind the album.
@K. J. Elphinstone
1) The same audio book. I use Alice in Wonderland despite being sick of it. Pick whatever but a book you know and gives you zero surprises. Every time the same one. You both listen and are completely bored. Somehow this does wonders.
2) The perfect scenario. Again, this is about repetition and zero surprises but this time in your head. Create a scenario that makes you happy but not excited and play it out in your mind. A short story with a simple narrative. Mine involves a meadow, a rainbow and a teddy bear. Add a lot of detail. Sounds, scents, the way something moves. This forces my mind to focus on something else and I tend to fall asleep quickly.
3) Ok, I said two but this one has worked as well a few times. There's an album called Sleep by Max Richter. It's beautiful and genuinely lives up to its name. It's over 8 hours and designed to aid sleep. I'm not into this kind of stuff but love Richter's other work and so I gave it a try. There's actual neuroscience behind the album.
@K. J. Elphinstone