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For me going to sleep early is like the worse thing. I even have developed a little equation. I can only stay asleep for 6.5 hours. but every hour before midnight counts as 2. so if I got to bed at 10 I wake up 2:30. If I got to bed at 11 I wake up at 4:30. However I have a hard time making it to midnight.

Maybe the most important thing I have learned and now do differently is when I do wake up is to stay in bed and listen to something to quiet my thoughts. Even if I don't fall back to sleep - I think laying in bed and not being anxious is almost as good as sleeping.

It's also very cyclical with me. One bad night means it's extra hard to stay up till 10 or 11. And going to bed or falling asleep on the couch just means I'm up at 3.

Have you tried a white noise maker? Our brains learn to tune them out and they mask noises.

I don't have nightmares but I do have disturbing dreams too. I've been told Melatonin causes it but I've had them even without melatonin. BTW have you tried melatonin. I think it helps me.

Check with your local health services. Some have classes - like Managing Anxiety.

I have tried to figure what triggers the rosacea. I can't spot any relationships.

You are welcome - I'm so glad I could give you some advice. Please let us know what happens.