How to get to sleep during the first week?

I just could not sleep yesterday. Classic relapse situation. I tried to for around one hour, but I was so stressed out by an argument I had with my father and distracted by thoughts that I could not concentrate enough to just sleep. I remember that good sleep habits only come after the second week or so, when I am really convincing myself that I am going to stop.

This situation is dangerous and has led me to a lot of relapses. I do not really know what to do. I could not get myself to meditate because I was so distracted and my head was hurting, nor I could listen to music because that would've left me more pumped up. When I got to PMO, I did not have the same sensation of "I want to masturbate" but "I have to do this or I won't sleep". Maybe this mindset is the problem, as I said. However, the sleeping problem is pretty real and usual when you have accustomed your brain to "PMO and sleep". No surprise that I didn't dream anything either... it was not a good night, and I had to PMO 2 times in order to fully relax my body and, in a way, force me into that zombie-like mode that will, of course, make sleeping easier.

Any advice on how to get to sleep even with the strong withdrawal symptoms of the first days of any streak (i.e. stress)?

Take care.

 

I will try that paper technique, it is different from everything I've tried so far. Thanks a lot for the breathing advise too.

I'm not too worried about pills because it is not chronic, but I find it to be a withdrawal symptom.

 

Thanks for the advice! The music was higher tempo, that's why it could have made sleeping more difficult.