I mean you no harm, I joke. I recommend a cooking project for the day. Give yourself something to do like preparing a nice supper for your family. Get a nice long recipe of something and then see how good you can do. If all goes well and you and your kids like it, then bam, goal complete, satisfaction attained, kids happy and full, sleep time will be easy. However, if cooking is a task to you and you dont quite like it as much as I do, than you'll probably see my suggestion as a chore.
On the flipside, maybe instead of getting more involved, maybe you just need to cut away the technology and just go have some you time. Clearing your head can often heal your body.