I have trouble sleeping when my brain is racing and just lying quietly in bed makes it race all the more, and gives more room for it to bring up every bad thing possible to think about. One thing that works for me is to distract my brain enough to get sleepy, but not enough to keep me awake. At first I watched Disney cartoons because they're familiar enough to not get me too involved in the story to let me sleep, while being distracting enough to let my brain quiet down, but I felt like the light from the screen wasn't exactly helping with the falling asleep part. So I switched to listening to audiobooks, and that really works for me. I have a couple of books that I know very well and give me good feelings, and when my brain is racing and I can't fall asleep, I listen to those. I have them on my phone, but depending on how hard it is for you to put the screen down, you may want to consider getting a cheap mp3 player to load them on, so you aren't tempted to scroll.
If you have a library card, your library likely has a selection of digital audiobooks you can download for free. They probably have some on CD that you can rip as well. There's also Librivox, but that's only for books in the public domain. The readers are all volunteers, so there's a full range of quality, but I've found some pretty good stuff there.
I have trouble sleeping when my brain is racing and just lying quietly in bed makes it race all the more, and gives more room for it to bring up every bad thing possible to think about. One thing that works for me is to distract my brain enough to get sleepy, but not enough to keep me awake. At first I watched Disney cartoons because they're familiar enough to not get me too involved in the story to let me sleep, while being distracting enough to let my brain quiet down, but I felt like the light from the screen wasn't exactly helping with the falling asleep part. So I switched to listening to audiobooks, and that really works for me. I have a couple of books that I know very well and give me good feelings, and when my brain is racing and I can't fall asleep, I listen to those. I have them on my phone, but depending on how hard it is for you to put the screen down, you may want to consider getting a cheap mp3 player to load them on, so you aren't tempted to scroll.
If you have a library card, your library likely has a selection of digital audiobooks you can download for free. They probably have some on CD that you can rip as well. There's also Librivox, but that's only for books in the public domain. The readers are all volunteers, so there's a full range of quality, but I've found some pretty good stuff there.