Two things helped me so far:
1) A Sleep Study
I thought I was sleeping well because I fell asleep easily and stayed asleep. Nope: That
was my body trying to make up in quantity what the sleep lacked in quality. I thought my problem was
caused by too many electronic distractions (yeah some, but not most of it).
You don't get enough deep and REM sleep, you don't have focus and your ability to remember new things takes a BIG hit.
My problem was ridiculously easy to treat and I deeply regret spending several years not realizing I was being fuzzier than
I needed to be for want of a couple slightly uncomfortable nights wired up.
2) Turning off the router at night
Also helpful: I put my home router on a timer. 10pm, BANG! No internet on anything but my phone, which is OK to use
for short periods as an internet device and keeps me in touch if need be. Nonetheless it's much easier for me to decide to close
my eyes now. That probably only works because my phone screen isn't very big.