The tricky part imho is focusing too much on falling asleep. Just don't consider it a problem. The world is not going to end if you don't sleep 1 or 2 nights because you are simply not used to the pattern. Make a habit of waking up at the exact time every day - for example 10 AM (that's my time, but yours might be whatever you need - 6pm, 7pm... you could even go for a time like 3AM if you're more of a night owl)
If you wake up at the same time every day - your body will automatically adjust itself. At first, you might be extremely tired and frustrated - but eventually, if you i.e. set your alarm at 10AM every day, your body will automatically want to sleep (and WILL if you allow it) at about midnight (also varies, depends on individual and how much sleep you need).
Your goal is to have a constant, not-changing sleep cycle. It is all about programming and training your body and mind. But note that making something an unbreakable habit takes at least 25-30 days. If you stop in the middle you have to start all over again, but if you hold on for the first month, there will be nothing to hold on to anymore as it will suddenly be a natural habit to you.
EDIT: Oh and yes, monitors, TVs and phone screens make a huge difference - at least for me personally. Sometimes when I tell myself that I want to fall asleep watching a movie, I never-ever-ever actually fall asleep during the movie as it is too disturbing for me to even close my eyes, NO MATTER HOW TIRED AND EXHAUSTED I AM. I could be running a marathon for 10 days and still not fall asleep during 3 hours movie, if it's interesting to me.
However, whenever I turn off all the electronics and just focus on the sweet darkness of sleep, it is not an issue anymore, rather a solution. Keep in mind that you need to decide if you want to be on the computer or sleep. You cannot have both - at least not within 1-3 hours, as you said yourself. Reading a book is a great solution. Cannot be too exciting, though, as that will only wake you up more.
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