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

Try to listen to music. Many people are on their phones because they like something to do. Don't depend on it. Put it down plug in ear buds and relax.

Try replace phone activity with reading. This will help you use more brain capacity and then help you sleep better

Try not to start any conversations when it's getting late. Another thing that helps is downloading a 'blue light filter' which lets you edit the brightness of your screen to a greater extent than normal. This helps by stopping your phone from hurting your eyes in the dark, and means it's easier to sleep once you've stopped.

Personally, I would try to drain my battery before bed time so i wouldn't stay on my phone before bed time. Then, i would have no choice but to charge it. Another way is to keep your phone further away from you.

Our cell phones emit blue light, which is supposed to, in a way, resemble sunlight. No matter how low you turn your brightness at night, your screen will still emit this light. This could disrupt your circadian rhythm (internal clock) and thus cause you to have trouble sleeping. I downloaded an app called Twilight (which is free) and it replaced the blue light with red light, which gradually increases as it gets later. This should help you get back to a healthy sleep pattern

Try putting a limit on your wifi. Do get it to turn off when you want to go to sleep. Try putting your phone down half an hour before you go to sleep as the screen brightness can keep you awake. Try breathing techniques to put your mind on something else. There are many on the Internet.

Try putting it down in another room or give it to someone to hold onto it at night. Also you can just lock it up in something for the night.

Listen to some relaxing, ambient sounds, like the quiet hum of a fan or by keeping the TV on low volume. You could also listen to ASMR to help you fall asleep. It can also help to reduce stress and anxiety.

Set an alarm. At the alarm, you have to put it away, no if ands or buts. If you don't, give yourself a small punishment eg no dessert, no phone for an hour before bed the next day, etc. You could also leave it outside your room

Put it down, but if it is too hard to sleep right after, grab a book, meditate or do something that you know will make you sleepy.