Sleep: remove all screens from your bedroom, don’t do anything but sleep and have sex in your bed. Don’t eat or work while laying in bed. If you’re going to keep a screen in the room, wear blue light blocking glasses.
Lower the temp to 65-66°. Block all light, including lights from chargers. All can effect REM sleep.
Anxiety: meditation, journaling. I agree with @Rusty if you have to take Xanax to run tren, find something else to run. It’s not worth it. Trazodone and seroquel are both used regularly in ICU to maintain normal sleep wake patterns. But both require a script.