Seeking concrete sleep hygiene routines to calm a racing mind at bedtime

[George11]

My sleep schedule has been completely erratic lately, leading to constant fatigue. I know I need to improve my sleep hygiene, but my main issue is a racing mind the second I get into bed, even if I avoid screens for an hour beforehand. I've tried basic meditation apps with limited success. I'm looking for more specific, actionable routines people have used to wind down effectively, like particular breathing techniques, journaling methods to dump anxious thoughts, or even environmental tweaks beyond just a cool, dark room. What concrete steps made the biggest difference for you?