As a sufferer myself, for 42 years, I can confirm this - delaying sleep gives me an extended window away from the problems that surface in a challenging period. Of course, this does not stand up to logical scrutiny, but it is, at best, a semi-logical and highly emotional response to adversity.
I think the reasons behind it usually fall into the same category, which you and parent commenter both mentioned - taking control over your time/life and “fixing” otherwise unsatisfying day.
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.
