How can I stop overthinking before sleeping?

I've dealt with this for years and here's what actually helped me. First, the "brain dump" technique — keep a notebook by your bed and before you get in, write down everything that's racing through your head. Don't organize it, just dump it on paper. This gives your brain permission to let go because it knows the thoughts are captured somewhere. Second, try the 4-7-8 breathing method: inhale for 4 seconds, hold for 7, exhale for 8. Do this 4 times. It physically forces your nervous system into calm mode. Third, stop trying to sleep — that pressure makes it worse. Tell yourself you're just going to rest your body. Paradoxically, that takes the pressure off and you fall asleep faster. Also, no screens 1 hour before bed. The blue light plus the content is a double whammy for overthinkers. If it's been months, consider talking to a therapist — sometimes this is tied to anxiety that needs professional help, and there's no shame in that.