I’ve had these same questions and struggles before.
I was an insomniac dealing with panic attacks and felt like I was destined to remain stuck living with these emotions that felt overpowering.
The best sleep I've experienced has come from using holistic practices to quiet the mind while addressing the root cause of the emotion.
Your dreams will reveal the underlying reason why these emotions are coming up but first you have to actually sleep in order to work with your dreams.
Once I understood how our emotions, triggers and dreams are just trying to guide us closer to our truth I was able to use practices such as mudras to reduce the negative emotion while understanding the root cause of it.