I have an alarm set that tells me when to disconnect from electronics and continue with my other routines. Face wash/ teeth/ meditate or look at journal. I noticed if I put essential oils on bed and lay down helps me feel more relaxed
If I want to do something involving my phone or laptop, I get it done in the living room or dining room or any room except the bedroom. When I get to my room, I just lay down and sleep.
I go to sleep at midnight, so I set a timer for 10pm and simply put my phone to charge and forget it until morning. I just take a book to read or watch a movie or meditate to get me in the sleeping mindset 🙂