i'm about to save your life.

1. put an aroma diffuser in your room. lavender is generally considered the most calming.
2. before you go to bed, drink a non-caffeine - that's non-caffeine. not uncaffeinated - and maybe even meditate.
3. take a melatonin tablet.
4. maybe brush your teeth.
5. go to bed at the same time every night.
6. where blue light blocking glasses ~2 to 3 hours before you go to bed. and/or turn on a blue light/night time light setting on your devices.
7. don't look at screens about an hour before you go to bed.
8. turn all your lights off.
9. take your glasses off.

i sometimes, in fact: usually get visual distortions when i haven't slept in a while. and i constantly imagine there's a creature that looks kinda like Manbat from Batman Arkham Knight outside my window. i try not to think about it. but it's kinda always at the back of my mind.

but you know what? i just kinda deal with these things. sleeping with lights on can really fuck with your brains production of sleep hormones. you're definitely sleep deprived and that's causing ~70% of your visual distortions. you can do my tips in pretty much any order. although i do heavily recommend all of them. the idea is that if falling asleep is tough for you: creating a pre-sleep ritual and sticking to it can really help.

also maybe wash your sheets at least once a month/once every 3 weeks. that can help too.