Anxiety, overthinking and no sleep

I have anxiety and coming with this is an issue with overthinking everything I possibly could which leads to no sleeping and also annoying people because I end up being overprotective. An example of this is today when my boyfriend was going to a party and I told him to be careful and not to drink too much as I was worried for his welfare and didnt want him to get ill. I pushed it a little too far because I was worrying and it annoyed him because I was being too overprotective. I mean no harm by it and I only look out for people but it hits me in the face and its something I dont know how to reduce or stop. It leads to sleepless night thinking about something from years ago which is irrelevant or just something I couldve said differently. If someone takes ages to reply I constantly think Ive done something wrong. If anyone has any tips on how to stop or reduce overthinking it would be very much appreciated xx