How can I put down my phone and go to sleep?

Just do it! Cold turkey is sometimes the only way to go. Take a deep breath and turn the phone off. If you really can't shut it down completely, switch the phone to "do not disturb". Toss it in your nightstand or in a drawer. Walking away from the phone is truly liberating. You can do this. Social media can wait. Find a good book to read. Close your eyes and get away from the digital eye strain from blue light. Let your mind relax. You will also sleep so much better.

Social media addiction is not always easy to deal with, but it’s not impossible. It could be a good idea to take small steps towards your goal. Say, you could go to bed a bit earlier, even if it’s 10 minutes it’s still progress. This way you can reduce your screen time. Then you could go further and slowly start to reduce your screen time even more. It won’t happen overnight, so it’s important to be patient with yourself. Also, there are a lot of studies that show how phone addiction relates to dopamine release. It might be helpful if you get aware of the impact your phone produces on the chemicals in your brain.

Something that helps me is to think about the reasons why I want to go to sleep. For example, feeling rested in the morning. This is a good incentive to put my phone down. Also, my phone automatically turns to black and white after 9pm so it's not fun to look at. This way I don't feel like reading or watching late in the evening. So I guess the summary is a mix of personal motivation and making the phone unattractive after a certain time. Oh and not taking it to the bedroom - leave it in a different room or a wardrobe.