Raat ko neend aane se pehle overthinking kaise band kare? Koi genuine tip do yaar!

accha yaar koi batao ki raat ko neend aane se pehle yeh overthinking ka band kare kaise? literally har raat 2-3 baje tak jaagti rehti hoon, dimaag mein ek hi chalta rehta hai - "kal exam mein kya hoga?", "parents bolenge ki padhai nahi kiya", "dost kya sochenge" etc etc.

aaj toh aur bura hua. raat 11 baje uth ke padhne baithi thi but dimaag sirf ghoom raha tha, toh maine 5 minute ka breathing exercise kiya jo youtube pe dekha tha. kuch nahi hua, bas aur trigger ho gayi. abhi bhi neend nahi aa rahi, phone chal raha hai.

kya koi home remedy hai? maine suna hai ki warm milk ya chamomile tea helps, but parents bolte hain yeh sab "bakwas" hai aur "time waste" hai. unhe toh lagta hai ki main natak kar rahi hoon attention ke liye. literally kya karoon? koi genuine tip dedo jo actually kaam kare, please.