Use mobile entertainment with clear intentions to stay in control. Set time...

https://johnathanrsnj030.lucialpiazzale.com/how-to-create-a-calm-transition-from-phone-time-to-sleep

Use mobile entertainment with clear intentions to stay in control. Set time limits to avoid long sessions and remember to take breaks for movement. Manage notifications to reduce distractions. In the evening, choose calming activities that support sleep