The fix for overthinking at night is to leave the bed entirely

Write your worries down earlier in the evening, not in bed. The more specific the list, the better it works.
If you are still awake after about 20 minutes, get out of bed, so your brain stops linking bed with thinking.
Try cognitive shuffling. Picture random, unconnected objects, which mimics how the mind drifts into sleep.
Forcing thoughts away makes them louder. Slow, long exhales work better than trying to suppress them.

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