Optimize your circadian biology. Pristine darkness at sundown. Wear red lens glasses if you can’t have darkness. Use red lights. Get 20 minimum natural light first thing in the morning.
Red lens glasses have literally changed my sleep from ok to epic immediately.
Blue light after sundown causes disruption in melatonin. Which disrupts the cascade of hormones throughout the evening.
Avoid it!

Waking up at sunrise sets your cortisol to nature rhythms.