Get up until you feel sleepy.
Lying awake and trying harder teaches your brain that bed is a place to be awake. After about 20 minutes awake, or when you feel frustrated, get up: one dim lamp, something dull, no phone. Go back when your eyes get heavy.
Tonight: put a chair, a blanket and a dull book somewhere outside the bedroom. If you're awake a while, that's where you go.
Week 3 of the plan builds this habit night by night, with an audio for the hallway chair. The first week is $9.99.
See my plan