Start a physical activity (even something light, like walking) 2-3 hours before turning down. Play music while you do this; something that takes your conscious somewhere else. Delving into, researching, and discerning all the disparate and forced false narratives (realities) is not only taxing, it's an anxiety inducing experience. That anxiety needs an outlet. Don't turn to meds, drugs, drink. Do something healthy, and refreshing to the soul. "Can music be healing?" How about a nice walk.