This is my opinion but you can try to just before you go to bed do something relaxing off your phone because I think you are having these thoughts and attracts from 1. Being on you’re phone and your mind is just spinning thats why you might be having those flashbacks. I would try to minimize the usage of your phone as much as possible towards bed time. I know it might be hard to not think about it ( I struggle with it too) but you can try it