Those racing thoughts are things that need to get processed. The problem you're having is the first time your brain gets a chance to do that is when you're read

Those racing thoughts are things that need to get processed. The problem you're having is the first time your brain gets a chance to do that is when you're ready for bed. Find 20 minutes or so in the evening to meditate. You can use a meditation app or just sit and do nothing. In extreme cases, I've just sat doing nothing until my mind runs out of things to think about it. All the other tips you'll hear help too: daily cardio, no caffeine after lunch, etc.