Set a hard curfew for all electronics
That’s right shut the stuff off. Go take a walk or something. Stay on schedule with an electronic curfew. Maybe 90 minutes before crashing out. Personally we don’t have smart phones and get off all this stuff on Saturdays at 5pm and get back to work Mondays at 10 am. For the rest of the week we are on the computers at home due to covid. Prioritize your sleep.Go play with your cat.
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