My phone charger is on my desk across the room to keep me from doing this, sometimes it works.

Well if I didn’t just look in the mirror!

If you want to escape this loop, you need a strong rule against any screens in , at minimum, your bed, but ideally the entire bedroom.

This way the only association your brain has to your bed is sleeping, making it much easier to just sleep when you get into bed.

Music / podcasts / audiobooks are also highly unadvisable.

Only 2AM?

Sometimes I wake up in the middle of the night when I go to bed too early. A little browse of the phone makes me sleepy again after a half hour or so.