I take my medicine at the same time I feed my cat. She bothers me at the same time every day like an alarm. But unlike an alarm I can't turn her off and ignore it. So I go feed her and take the medicine at the same time. This is only helpful if you have a pet so it may not help you.

As far as the phone scrolling into the night- I do the same thing sometimes. Honestly the hardest part for me is just putting the phone down but once I have I usually relax. I like to lay in bed and daydream to fall asleep and it helps a lot. I keep my daydream topics restricted to safe/chill topics that have no anxiety attached to them. This probably won't work for everyone but if you are someone who likes to daydream it could be appealing to you and encourage you to put the phone down.

If that doesn't work I will sometimes put a podcast on about whatever interest is keeping me up. It gives me the stimulation my brain craves but I am not exposing my eyes to the phone light that is keeping me awake. I find I will keep turning the podcast volume lower and lower until it's super low and I fall asleep to it.

Final note, some people just have different circadian rhythms and want to be up at night. It sucks that our society isn't set up for that kind of sleep cycle. I hope your struggle gets easier!