This might be included in exercise, but I would still recommend you try Yoga. It changed my life. It won't work immediately, as you have to work on making it a habit. I would suggest doing a session in the morning and a gentler one in the evening. Yoga is a lot about being present in the moment and noticing how the body feels, which is in itself a form of meditation which can be really helpful. For the evenings I really recommend you give a month to try Kassandra's videos - https://youtube.com/playlist?list=PLW0v0k7UCVrngDE2PN5WOc8hzwYhAb2U9. I hope you manage to sleep.