No worries EH trust me I know exactly how you feel.
I find binaural beat or isochronic music is helpful at the moment. There are heaps of free sessions on YouTube - maybe search for 'Studying' or ''Learning' binaural beats and find one that works best for you to listen to while you are awake and need to focus, and search for 'Delta' or 'Sleep' binaural beats when you need to sleep.