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

Speaking from experience - unless I know I've got work the next day where I get an early morning call from my work provider, I usually always put my phone on Flight/Fly Mode. The reason why is that the small amount of radiation the WiFi/Phone Services puts out can be enough to stop your brain from relaxing 100%. With that said you also get zero disturbance from friends or relatives that tries to contact you. Try to make it a habit that right before you put your phone away, turn Flight Mode on, and you will get a lot more quality sleep that way! I hope it will help just as much as it has helped me.

I have problems doing this as well. I would set a timer on your phone and then when you see the time is up, remember what you thought earlier about it being better to go to sleep and persuade yourself to.

Try to have a set time to switch your phone off and get some rest. E.g give yourself an hour after you get into bed and then after the hour get to sleep,

Usually I use my phone if I can't sleep and just look on Facebook or something and it usually gets me tired. But I just tell who I can (if talking to someone) I have to go to bed.

Try turning off your phone by at least 10pm at night and giving it to a parent or somebody else in the house who you trust and allow them to hide it in a place you won't find until morning. Then you won't have access to it, and will be able to fall asleep.

Set yourself some 'phone time' and set an alarm to remind yourself to get off your phone. Set phone time 3-4 hours before you intend to sleep.

It basically comes to will power to actually put your phone away and go to sleep instead. Time your phone charging so that the battery will be low just around the time you are supposed to sleep.

You need to plan a set time where you will put your phone down and try to stick with it. Possibly try and keep your phone away from your bed to stop you from reaching for it.

Turn it off, turn in to silent mode. Make your phone sleep so you will sleep as well. Put it far from you.

Try to set an alarm at least half an hour before your designated bedtime and spend that time meditating or preparing for the next day (plan out your outfit, meal prep, etc.).