Hi, onmyway hope your sleep goes better tonight. I have similar anxiety troubles before bed sometimes I get tingling sensations in my head that freak me out and cause rapid heart beat and that is all I hear because it is quiet otherwise when trying to sleep. So i relate to your experience. Just try mantras to start with, when you have an anxious thought focus on one positive word and repeat it in your mind, or if you have to say it out loud. This has helped me sometimes the only way I can clear my head of negative thoughts. For the physical symptoms, if they do not improve, get up and walk around a bit, drink water and maybe even journal or read a bit before trying to go back to sleep. Hope it helps and everything improves! Take care.