It's possible to counter the effects of abuse with kindness, Tracy. Please find a way to be kind to yourself and give yourself the sleep you need.

A healthy and loved child in a warm and kind famiy has this kind of nighttime routine.

Time for bed.
Bath
Brush teeth.
Pick out cozy pjs or nightgown or t shirt
drink of water
into cozy clean bed
maybe stuffed animal/s for cuddlling
bed time stories
cuddles and kisses
last minute news sharing of the day
more water
maybe another story
songs
prayer
maybe a tape of music or storytelling after lights out.

Can you adapt this routine for yourself? adult version?