32M struggling to stay asleep—anxiety/focused work thoughts keep me up

Hello,

I’m a 32M dealing with anxiety, mainly work-related. Work itself is fine, but my brain just keeps spinning at night, the “hamster wheel” never stops.

I’ve tried a bunch of over-the-counter sleep aids: melatonin, GABA, magnesium, Sleep 3, etc. I can usually fall asleep, but I wake up around 2–3AM, often looking for a snack, and then have trouble falling back asleep.

I sleep in a cold, dark room, limit caffeine and alcohol, eat pretty clean, and maintain a consistent routine, but I still toss and turn, and it’s miserable.

I take Bursar for anxiety and Lexapro for depression, plus regular multivitamins and vitamin D. I’ve read prescription sleep medications often have side effects I’d rather avoid. When I have a really poor night of sleep, I look lousy, but feel fine. It’s very odd…

I’m not sure what to do at this point. Any advice for staying asleep, or strategies for calming the mind at night, would be greatly appreciated.