Stuck in a 3am loop — anyone else's brain refuse to shut off at night?

Lately I fall asleep fine but wake up around 3am and just... can't get back under. My brain immediately starts running through random worries, tomorrow's to-do list, stuff I said five years ago — anything but let me rest. By morning I'm wrecked, and it's starting to mess with my mood and focus during the day. I've tried the usual stuff (no phone before bed, cutting caffeine) but nothing's really moved the needle. Has anyone dealt with this kind of middle-of-the-night wake-up? What actually helped you — routines, mindset shifts, anything? Just want to feel like I'm not the only one dealing with this.