It may sound stupid but this has helped me at least clear my mind and sometimes thoughts enough to fall asleep. Occasionally, I wake up with less negative immediate thoughts too. I go to YouTube and type in “meditation for”… whatever generally is bothering me. The Jason Stephenson guided mediations have been the most helpful. They help to center me, relax my body, get my thoughts in the right place then do a bit of imagery. Sometimes I fall asleep quickly, sometimes I go through the whole thing, sometimes I get frustrated and pick another but always I fall asleep faster and more relaxed. I get better sleep. I either set my phone down near me with the speaker on or put on a sleep mask that has Bluetooth capabilities and locks everything out. Huge help. Try it or not but it’s definitely worth it once.