Just going to jump in here for a second on the sleep thing.

Firstly, as you said, ditching the phone would help.. Of course. Maybe you can try a different alarm cock and leave your phone somewhere where you can reach it during the night?

But additionally.. Have you ever tried the military method? It's a combination of a few muscle relaxing steps and visualisation of a scenario meant to calm down your brain. You don't necessarily have to use on of the provided scenarios, anything that makes you feel calm and safe works as long as it engages you brain enough so that that is the only thing you are acticlvelly thinking about.

It works like a charm for me and I've always had trouble sleeping. Here's a link to an article about it which contains the steps and scenarios. https://www.independent.co.uk/life-style/national-napping-day-2019-fall-asleep-fast-military-trick-sleep-a8817826.html%3famp