The cool thing is that you can train your body, tune your circadian rhythm, so that when bedtime arrives, you can fall asleep within a few minutes. Routine is the unlock.
1. Wake, light in eyes.
2. Final caffeine by noon.
3. Last food four hours before bed.
4. Screens off 60 minutes before bed.
5. A wind down routine to cycle down from the day. Walk, breathe, meditate, breath, work, a hobby, literally anything other than the phone. A book in hand is best.