A racing mind usually gets worse when you try to force it to stop. A better move is to get the thoughts out of your head with a quick note, a to-do list, or a brain dump on paper, then stop feeding them with more input.
Lower the lights, put the phone away, and repeat the same wind-down steps every night so your brain gets a cue that sleep is next. Slow breathing or a short body scan can help break the loop without making bedtime into a project.
If this happens often and sleep is getting wrecked, it may be more than a one-off restless night. Persistent insomnia, anxiety, or stress deserves a real conversation with a clinician instead of just another cup of hope.
Sources
This is general information, not professional medical advice. For decisions about your situation, talk to a qualified professional.
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