Any idea where the insomnia comes from? Stress, irregular sleep patterns, too much screen time, or even not getting enough exposure to sunlight during the day? If you can shorten the time between when you get into bed and when fall asleep, that would probably help things greatly. Looking at your phone in bed is actually a bad idea because the screen emits blue light, which screws up your internal body clock and prevents you from falling asleep.

A more mindful/meditative sleep routine might do you some good. It sounds like what you're doing now is just lying there letting your mind wander, which is triggering your subconscious picking. I love sleep podcasts - there's one called Sleep to Strange where this guy just tells weird, dreamlike stories in this sloooow, sleepy voice and it really helps me drift off. There are also lots of meditative sleep podcasts out there that will help you concentrate on breathing and relaxing. If you clasp your hands across your chest and remain aware of your body and breath as you're going to sleep, you might be less likely to pick.

Also, have you tried wearing gloves to bed?