Dealing with Intrusive Thoughts and Sleep Anxiety

How do you deal with knowing something isn't true, but feeling like you need to do a certain action associated with it anyway? For example, thinking "I need to do (action) in order to fall asleep. If I don't do (action) then I won't sleep and something bad will happen" when past experiences have proven to me that I can fall asleep even without doing that action. My brain will come up with weird explanations for why I was able to sleep last time without doing (action) like "I was in a different room that time." And lately I have been struggling a lot because I've been the last person to fall asleep in the house, I keep planning on falling asleep earlier but something always gets in the way (like this time, my family member wanted to go to the store at the same time I had set my sleep alarm to start winding down for bed). My thoughts have just been a huge struggle for me lately and I feel extremely alone which is why I was hoping the Alike community might be able to offer some coping advice. Thanks.