Also what are you doing from 11pm to 3am? Video games or netflix maybe? It sounds extreme, but maybe get someone to set parental controls (so you don't know th

Also what are you doing from 11pm to 3am? Video games or netflix maybe? It sounds extreme, but maybe get someone to set parental controls (so you don't know the password) on your router so it turns your internet off at 10:30pm. Then you'll probably be forced to read for 0.5 hour (ideally in bed), which will knock you out.