My mind won't shut off at night and I can't sleep

The second my head hits the pillow, every awkward thing I said today starts playing on loop. Then tomorrow's worries join in. I've tried podcasts, breathing exercises, leaving my phone in another room — nothing sticks for more than twenty minutes. I'm running on four hours of sleep and it's making everything else harder. My partner is asleep beside me and I'm just staring at the ceiling rehearsing conversations that already happened. What actually helps you quiet your brain at night?