me_irl

This is where sleep sounds and lofi music helps people. If they're listening intensely to the sounds, they're not focusing on trying to sleep.

I couple that with an eye mask (which isn't for everyone, of course), so even when I open my eyes I can't see anything.

Another important thing is to deprive yourself of blue light. Get that phone screen turned off. Close the curtains. Make the room so dark you can't see your hand in front of your face.

Individual mileage on any advice given by anyone will vary, of course, especially if you have phobias.