Looking after ourselves
Hey @outlander hopefully you managed some decent sleep.
I totally understand the impact having someone else in your space has on the levels of anxiety, and having someone else in the house when trying to sleep, well for me, that means sleep is impossible.
I am fortunate enough to be able to manipulate my environment so it's my and my flatmate's space only. We're respectful of each other's wants and needs and very cautious as to who enters the space. Entry ways are arranged so their very rare visitors, or perhaps a night doctor's visit go into only 1 area.
It sounds like you aren't able to do that there. If your pop's visitor comes on a regular basis, on the same night, perhaps you might be able to arrange something for yourself around that, for that one night.
Are you concerned for something that might go awry while the visitor is present, like being ultra messy, or something breaking or intruding on your personal space (other than the noise they make)?
Is it possible (or perhaps it would only inflame his behaviour) for you to write a note to your pop asking for more respect for the things you do around the place and in return that he be more considerate of his and his visitor's behaviour in light of that? Or something similar maybe - sort of clutching at straws a bit here trying to find a way to get some calm for you.
Re the melatonin, did you take it for a few months, as it takes quite the while for it to kick in, and it's a long term management rather than a fast acting one? I'm told I'm fortunate to have had it begin to make a difference in the first month.
Thinking of you and your situation. 
@outlander I remembered another thing I do to help me with the anxiety/ mind won't stop stuff.
I keep 2 note books, about A5 ish size by my bed, with a pencil of course.
When I have those thoughts about, oh sh!t I have to remember to do that tomorrow etc, I jot it down, 'cos I know I'm either going to have to get up and do it, or trying to remember it will keep me from sleeping anyway.
I also turn some of the 're experienicing' stuff that happens when I'm worrying, into a story and write it out, often I can then get back to sleep.
I don't turn a light on, there's usually enough light to see well enough by to write - I am used to writing in semi dark now too, so I guess that helps.
maybe adapting something like that might work for you too. It's a bit of a mixture of methods and maybe using some of them at different times will help.
Quick fly by to check in with you @outlander. Hope sleep found you last night and it was restful, at least for a time.
Hope you have some pleasantness in your day today, you too @greenpea. 
Hi @Teelee im not sure if youve been back on since your first post or not but again welcome.. i hope your finding the forums ok and if you need any help just give a shout and someone will help
thank you for your suggestion ill take a look at it and go from there...
thank you for everything youve written @Former-Memberr theres lots of info there
my pop always seems to have visitors however they are mostly through the day. The person who came was his brother. We see him still wuite abit but he lives about 2 and abit hrs away so its nice to see him but not at 10 oclcock at night when im trying to settle for bed. Its the noise they create, less space and even though I am struggling (they dont understand it so need to wear the mask or cop the whats up your backside talk) im still expected to be around them all the time. I wasnt that time and I felt awful. I could feel the pressure from both my pop and him for me to be my happy self and to be really social. My pop is usually really good he does respect my space most of the time often gets abit annoying but I think its abit of boredom sometimes too- usually happens a day or so after hes had no visitors or he hasnt visited anyone. My uncle is abit weird and he talks and talks and half the time I havent got a clue what hes talking about but he 'looses' me a lot even though I try to keep up but he repeated the same thing over again in the same conversation or we could be talking about one thing and then all of a sudden will tlak about something else. My pops like that too so they get along well!
Yep I took melatoniin for 6 months with increased doses and no change.
I often journal before bed to get my thoughts out but didnt think of having a notebook for reminders. Im usually pretty organised but will put one there just in case and for use if I choose to thank you.
I got abit of sleep after taking sleepers- im not suppose to but had a few left and was super super desparate so managed 5 hrs sleep- most ive had in weeks.
Thank you for checking in
how are you going?
Hello @greenpea thank you for checking in too, how are you
