That's why you have your forum family to remind you @Nic1963😊

I'm not sure if you have any calm or sleep apps on your phone, but I would suggest resetting yourself to sleep. Take your meds, go splash your face with water, pee if you need to (I'm a nurse=no filter) and settle down with some peaceful to listen to.

You sound really sensible, so talking to the nurses sounds like a great idea. They have been through this with patients many times.

And yes, baby steps. It's something I get told a lot to do, but I'm pretty bad at it. You are going to be alright.