1 of the biggest symptoms for me when dealing with depression, and depersonalization at the most intense state was extreme breathing issues. I feel for me the best way I learned to sleep was to be very external when I’m getting sleepy. I still cope with depersonalization today and it still works for me. Sleep is extremely important. Go without sleep and that dp/dr condition you may have will turn into something so raw and un-sugarcoated. Eating well, being active, and good rest all go hand in hand together. 

I can’t honestly say I recommend sleeping pills either. To each his or her own. But, for me I have tried and will continue to try and remain as far away from all meds as long as I can. I had to train my mind & body all over again. Believe it or not, the mind & body will do what it needs to do. God made us in the most perfect way. No matter how out of it you may feel, keep in mind(chuckle), that everything and how we are created is maintained and controlled by God. You can still go to the bathroom on time right? You can still walk in a straight line right?

When you’re tired just focus on listening to things. Listen to the air move from left to right across your left ear and then right ear, music, TV, sounds outside, etc. Then the mind & body will take care of the rest. It takes constant practice, but it works. Even if you wake up in the middle of the night just start back over again. With this condition you must learn to be external with senses & just be in the present tense. Always remember the mind & soul is infinite. The mind is vast, but God will give you control & dominance over it. You have to practice though & train yourself with patience.

P.S. – Also, what works for me are animated cartoon movies, black & white old movies,  stretching & exercise for 15/30 mins works to numb & calm your mind from running too far also before going to bed. Utilize all the tools you have. You’re much stronger than you’ll ever know. “Much stronger”!