How do I quiet a racing mind at night after a remote-work setup without meds?

[LoganLC]

I've struggled with insomnia for years, but it's gotten worse since I started a new remote job that blurs the line between my bedroom and office. I've read all the standard sleep hygiene advice about dark rooms and cool temperatures, but my main issue is a racing mind the second my head hits the pillow, replaying work conversations and my endless to-do list. For fellow chronic overthinkers, what practical techniques have actually worked to quiet your mind at night? I'm curious about specific, non-medication approaches like paradoxical intention, structured worry time earlier in the day, or breathing methods that go beyond the basic 4-7-8 technique. How do you physically and mentally signal to your brain that the workday is definitively over, especially when your environment doesn't change?