How do you guys break the '1 AM Reel Loop'? Need some practical advice

I recently started reading 'Hooked' by Nir Eyal, and it's making me realize how deeply these apps are designed to keep us scrolling. Even though I know the science now, I still find myself stuck in a loop of watching Reels/Shorts until 1 AM.

It’s affecting my sleep and my focus the next morning.

My questions for the community:

What is that one 'trigger' or 'rule' that helped you put your phone away at night?

Do you use any specific apps to hard-lock your social media after a certain time?

What’s a better alternative habit you’ve picked up for that late-night window?

Would love to hear your experiences and tips. Thanks!"