Hello Friend, Good that you are seeking a help. Your are right. Your racing thought are adding emotional disturbance and causing sleep disorders. Appreciate your interest to address it without medicine. It's need first level assessment of your current suitation and lifestyle, relationships, career related understanding through a counseling experts to figure out the root cause and possible solutions. Don't hesitate to consult. There are few home remedies, self therapies or few lifestyle changes and dietary can help you overcome both sleep issues as well as manage and control your anxiety or racing thought.