I have the same issues and I am 4 years out. It certainly stinks having to go through it, but I realize things could be a lot worse! I had whiplash to go with my concussion to the temple, so sometimes sleeping in a bad position seems to set me off. I too have found that running seems to make matters worse, which prior to this, was my escape.
I have found that CBD oil does allow me to sleep, whereas before I couldn't buy sleep. Getting 7-8 hours of sleep will help me!
I'm 55, and figure that I am what I am at this point, but I always believe things will get better. We have to make the best of it no matter what!