What helps me is focusing on my senses and body language! So, what that means is when you go to sleep (first) squeeze your toes for 5 seconds, then squeeze your calves (same amount of time), then the muscles in your thoughts, then you stomach, then your hands, muscles in your arm and then continue up to your shoulders. The pressure you’re creating and realising is suppose to help with calming your anxiety (coming from OCD).
Also, try to not be on your phone 30 minutes before bed. I realized that my anxiety and OCD thoughts would seem worst when I was on my phone scrolling on social media. I usually try to read a book at least 30 to 45 minutes before bed!
I hope this helps. I understand your struggle, as I use have to sleep with headphones in listening to a TV show or music. I know this is easier said than done, but when you’re brave enough - I would encourage you to lay there and let the thought be there. You’re going to feel uncomfortable and feel distressed in the moment, buts it’s going to be ok🤍