Light and Displays
Do you have a habit of checking social media or watching videos on your phone, only minutes before going to sleep? The problem with digital content is that it is often far too captivating and engaging, working against your body's attempts to prepare for sleep. And even if some of the content on your phone might actually feel relaxing, the light emitted from the screen is not. Try substituting the display with a physical book or listen to podcasts or soothing music. If possible, leave electronic devices (at least the light-emitting ones) entirely out of the bedroom.
Besides your phone, also all the other light sources should be dimmed down well before going to bed. Exposing yourself to bright lights at an unnatural time of a day messes up with your internal clock and circadian rhythm.
Habits From This Lesson
Green, A., Cohen-Zion, M., Haim, A., & Dagan, Y. (2017). Evening light exposure to computer screens disrupts human sleep, biological rhythms, and attention abilities. Chronobiology International, 34(7), 855–865.