How do you get to sleep without masturbating?

That's a fix. Not a solution.

Essential oils that help me sleep: Lavender, Chamomile, Bergamot, Clary Sage. Mix some of these into your bath but be careful how much. Lavender is the gentlest and can be used direct on skin.

Chamomile Tea.

Meditation.

Short term medication / herbal recipes. You can buy bottles of Valerian Hops which added to water will help you sleep

Knock caffeine out or none after 12pm

Read at bedtime. Try and limit TV and stay off phones and playing games.

A small alcoholic drink too but don't over do this!

Look at how dark and cool your room is.

How comfortable are your pillows. Could you buy some top quality ones?

 

Don't sleep in the afternoon

 

Read. For me I am out cold after 10 pages or so.

 

Your mind is trying to convince you that you still need your drug. It will take time. But it eventually passes. In the meantime, maybe research relaxation techniques. Meditation would be a good thing to practice with some regularity. Hypnosis is helpful too. But I think meditation is better as far as long-term benefits.

 

Meditation does work. I swerved it for years and then found it helped me to just chill out.

 

I have two suggestions for you:

1) Read a book in bed. You'll pass out quickly.

2) Try the application CALM. Do a 10 min medition lying in bed.

Hope this helps!
Hang in there. One day at a time.