12/20/21 multi-pronged approach to insomnia & anxiety

Consumer Report about Belsomra; subjects fell asleep 6 minutes earlier than control; 20 mg most effective, but daytime drowsiness
CBT:
Self soothing techniques. After a "startle" Awakening as a prelude to a night terror, I actually tell myself everything will be ok; even sing to myself, "Hush-a-by, don't you cry..."
Permission to use anti-anxiety med as tool, when necessary.
3-3-3 strategy, grounded by identifying 3 sounds, seeing 3 items, moving 3 body parts
Journaling as a method of controlling impulsivity--sleep on it--but limit time
Restricted caffeine
Aromatherapy
Ambien: too many weird, dangerous behaviors, plus amnesia
Belsomra & Ambien: did not awaken refreshed
Time management
Diaphragmatic Deep Breathing
Visualization, biofeedback, & signal word
Picture what my anxiety looks like and "dispose"
Art therapy
Do not disturb & airplane mode on phone; landlines' ringers off
Timer on tv
Even using behavior modification nocturia--disturbance to programmed peeing...lol...tmi...smh
I even replaced my "olde" mattress

Brainstormed @clutch to generate what I've been working on for the last few months.
My psychiatrist referred me to a psychotherapist, specializing in CBT. Anxiety & Insomnia.
My doctor believes if I can address the anxiety. then the insomnia & depression will decrease.
Thanks for the feedback, questions and encouragement. I especially like your phrase, "cautionary tale. "
BTW...Dr. reviewed the results from the Genesite testing in 2018. My intuition about SSRIs was correct. When I was on Spravato, initially, I was taking desipramine. I have a genetic anomaly that prevents me from responding to SSRIs in comparison to research predictions....just a minor complication: heart arrhythmia & higher BP...monitor and adjust