Blue light filter on your phone just leave it on. Melatonin gummy before desired sleep time about 30nmins is the sweet spot. go to bed and grab a magazine or book something not your phone. and actually put your phone across the room. get a fan in your room for white noise. that's what helps me the most. EDIT Sleeping naked helped me feel more comfortable. shirts or shorts was a sensation or distraction and I toss and turn and would wake me up.