Oh, lordy, that's a tough one. The mind gets revved up and doesn't want to stop. Plus, it's kind of addictive.
Since I mostly retired and not on the computer nearly as much, I find it's better but it's still hard sometimes to find the "off" switch to my brain.
Now, I put either a fireplace or reiki YT video on my bedroom TV while reading in bed for 1/2 hour to an hour or more, depending on how tired my eyes are. Don't really pay attention to the screen, but for some reason, I find a fireplace cozy just knowing it's there. Then TV off, lights out and most of the time, I fall asleep pretty quickly.
The white page (book, not e-book) and not looking at a (blue light) screen seems to be somewhat helpful and the muted, serene video is relaxing. I get the ambiance without the noise and my attention is on my book, not the screen. Sometimes, I read without a video, which is bliss if my mind is going a hundred miles an hour. It just all kinds of bring down the mental activity. A good story/book can grab you and draw you in. The brain switches gears. Then the challenge is to stop thinking about the book or story.
It probably helps that my bed is very comfortable. Although, I have yet to find a pillow I can say that about.
