

Wow…similar experience growing up I guess. My dad was very verbally abusive to my mom and a bit to my older sibling. Some physical abuse in private too I guess. The rest of us siblings didn’t really get that from him.
As a kid I would always ask my mom why she didn’t leave my dad. Thankfully she did eventually in my case. Been over 10 years since she left and I think has improved her life remarkably. Older sibling has also gone no contact with my dad so that’s good there too.
I’m sorry your parents are still together like that.
I mean, I know it’s entirely opposite to the accepted advice…but when I can’t sleep, I actually find it helpful to go on my phone.
Scrolling social media doesn’t help though. What helps is putting on long form videos on YouTube that aren’t overly engaging. It helps if you’ve seen them before too. If my thoughts are racing, having something else to focus on (but not too focused) helps a ton.
Sitting in the dark without a mild stimulus doesn’t help, despite what the common advice given seems to be.
I know you said you can’t have sound, but what about headphones?