The blue light your phone omits is well known to cause havoc with your sleep patterns and hormones – summarised below.
Have you discovered the Night Shift mode on your iPhone that enables your phone to switch to a kinder light for any light time scrolling? Better yet, cut yourself off from your phone at least 30mins before bed, but if that’s not realistic, at least cut the blue light out:
https://support.apple.com/en-gb/HT207570
