Blue light that is emitted from your phone can affect your sleeping cycles. That fact in itself puts me off from wanting to use my phone before bed.
Put it on silent. No vibrations or noises. What I do as well is lay it with the screen facing down. If your still tempted, you can leave your phone in a different room.
iPhone now has an option where you can remove apps from home screen but they still remain in your library. You can remove social media apps from home screen and use them only if necessary. For work environments where you need your phone for messages, just have a time where you work and the other you can focus on yourself by reading or something else that doesn’t require constant checking or worrying which drains you. Hope this helps!