This is very hard

Also, read a book before bed. Screens disrupt our sleep habits before bed. Ready something and you'll find yourself dozing off better than with TV.

I had that for a long time. I forced myself to stop jacking before bed. I hated feeling like I needed to do it rather than wanting to. I recommend taking a hike or swimming some laps, really pushing your body to be active in a day. Once you sleep one night without it it breaks the cycle. Then you can have every night without it.