So, I have tried something for the past year or so and after 8:30 pm or so I try to have whatever room I am in as dim as possible. That means keeping any mobile devices on night setting, sitting as far away from a bright light source as possible and using a salt lamp nightlight in the bedroom instead of a reading lamp by the bed. As a result, I find myself falling asleep much faster and sleeping deeper than I would otherwise. In effect, simulating a long period of twilight instead of abruptly going from a brightly lit living room into a dark bedroom to sleep. It’s really helped me overall, I have to say.