Solution:
1. Buy bluetooth headphones or the headband that comes up when you google "sleepphones".
2. Pick an audiobook or podcast which is entertaining but has no consequences to whether you remember the content or not.
3. Plug your phone in across the room after turning on the audio and starting to listen.
4. Look froward to lying down and listening and allowing yourself to drift off to sleep.
This is even easier if you have an apple watch or other smartphone-pairing watch.
Take a nap during some Scrum ceremony.
You need to provide some context.. You procrastinate, but WHY ? Not everyone will answer this the same way, and so the solution will differ. I do it, because the only time I'm alone with my computer is in the evening after the day's done, and I steal my time from my sleep. It's clearly a problem, because it negatively affects my health and ability during the day, but if I can't have even this time, I wouldn't have any time at all and I'd not be able to go on. There are multiple solutions to my problem, but they've all been worse than the problem.