This is like dealing with your cocaine problem by grinding it finer.

Don't have your phone in the room you sleep at all! Don't look at any sort of screen for half an hour at least before you sleep.

Endless, endless studies on sleep say the same thing

You don't need your silly phone 24-7! I am at the point where many days I literally don't interact with my phone at all.

(Yes, you do suggest that at the end. But that should be the first suggestion.)