@Gargron first and foremost put the damn phone away.

Phone radiation triggers sign off d light sunrise and the body starts working like a work horse like you have just woken up.

Do not use phone at all, just put that phone aside. Don't touch your phone until you have woken up after a good sleep.

Try smelling some fragrance scent you like. NowJust switchoff all lights to pitch black& turn on the cooling down room temperature air conditioner/fan.

Do this every single day until you sleep