Do you have an evening routine? It doesn't have to be elaborate. It can start after dinner or shortly before going to bed. If it includes calming actions, it will probably make it easier to fall asleep.
Today's action - select a disconnect time that you’ll log off email and social media each evening.
Unless you need to keep an eye on your phone because you’re waiting for last minute information or because you need to stay in touch with a specific person, chances are you don’t need to be interacting with your phone or computer until you fall asleep. (You might have one log off time for your phone and another curfew for your computer.)