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I like listening to cartoons at night. Not sure it's doctor recommended but it makes my head quieter.
I know some people find it helpful to have background noise while falling asleep, like a TV show they know well so don't need to focus on. Maybe some sort of lavender scent would help too? It's relaxing, helpful for sleep and also the scent might help you to ground yourself if needed too.
Unfortunately even if I've heard it before sounds and lights are pretty distracting. But I might try the lavender.
Have courage and be kind to yourself
I hope you find something that helps soon! Always happy to throw around ideas.