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I have had similar sleep issues (especially when dealing with big projects across continents). It took me a while to figure this out, but it's all ritual / compartmentalizing / meditation:
- Caffeine with breakfast only; get all your espresso shots down before lunch.
- Do all your "go like hell" work stuff and leave it behind when you go home to the family for dinner. Give yourself permission to ignore that problem until the next day. Your subconscious can process that, but it's not going to be on the front of your mind.
- After work you have to go be present with family or friends. Work doesn't matter at that point - they do.
- At least one good walk or more strenuous exercise sometime after breakfast and before dinner (overlapping with work is OK).
- No screens / blue light sources for 1 hour before bed minimum. Batch those articles for the next day.
- Your bed is sacred - It's for sleep, sex, and cuddling your wife only. Nothing else gets in there. Well, maybe a cat or three.
- Visualize nothingness as you try to go to sleep; let yourself get consumed by the quiet darkness. If that doesn't work, visualize happiness or whatever makes you feel warm and sleepy. It's gotta be something abstract.
- Wake up in the shower; let those subconscious shower thoughts reveal the solutions to yesterday's problems.
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