Trouble Winding Down

Drink Chamomile tea before bed.
Sit in a dark room, close your eyes, breath and turnover your phone.

What helps me. I record something silly like family feud play it before I go to bed helps me unwind

If I were this way, I'd go out for a walk. Wear a head lamp, carry a flashlight, carry your smart phone, and just head out. Path doesn't matter....just go out for a plod. You mind will calm down, you'll be breathing a bit more than if seated or lying awake and tossing and turning, but.......................you'll get the walk in you missed earlier, and the darkness and breathing will help to get you ready for rest. No quick pacing, you don't want this to be actual exercise per se, just anything but staring up at your bedroom ceiling. You should have an easier time falling asleep after 20 minutes outdoors.

I think any of the meditation apps have guided relaxation sessions. like, Calm, Headspace, Insight Timer, etc.

Sounds like you respond very easily to stimulation. My brain never shuts off due to my adhd. Maybe your doctor can prescribe you something. Just always double check side effects on web MD, and mayo clinic

Some take valerian root. It comes in different forms. I heard that liquid is more potent. Had a calming effect.

I have had the same problem for years. Deep breathing exercises and acupuncture did the trick for me. Acupuncture is really expensive, though, and insurance won't often cover it for sleep issues. Deep breathing exercises are free online. Therecare also books full of them. They may be called yoga, or meditation, or relaxation, or sleep, or vagus nerve exercises, but they mostly consist of slow breathing while counting in patterns. They are very helpful whatever they are called. Also, I loved the suggestion in this discussion about taking a walk in the dark. Darkness really helps us unwind. If it's not safe to walk where you live, try lowering the brightness level on your phone down to say 20%. I did, and my eyes aren't tired any more, and my phone doesn't rev up my brain like it did. Light is a powerful stimulant, especially blue light from electronics. Be sure to put a blue light filter over your electronic screens. They are cheap from Amazon. Good luck to you. I hope you sleep better. When you can't get it it becomes the most important thing in life.

@genie15 You can usually control the blue light emitted from screens by using a day/night filter with timer. It's built into the display/monitor settings. I am a night owl, and when I need to get to bed, I gotta fall asleep pronto. So, I have my desktop monitor display timer set to 2100 hrs at which I can visibly see the screen go yellow(er).