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Whilst I agree on staying away from your phone is best if you can't at least turn on night shift mode as it reduce the blue light wave lengths. Has genuinely made a difference to me

Personally I find sticking on a podcast or seven eventually does the trick. I typically set up a play list and set the phone to turn off after maybe 2 hours and by that time I'm long gone. Failing that a five knuckle shuffle never hurts to try.