Have you seen any of HealthyGamerGG videos? He did a good one on sleep a while ago: https://www.youtube.com/watch?v=1aogY1Tm2Lo
I definitely relate, what (sometimes) works for me is just sitting down and forcing myself to do nothing at night. If I have a phone or computer I might just lie in bed for hours, and then yeah, you "ruin" the next day too, which is even worse if it's a weekend.
Also, if I noticed if I'm more active during the day, it makes it a lot easier to fall asleep. Like going for a walk/run or some weight lifting. Like just spending the energy so you collapse easier.