Aim for about 60 to 90 minutes of reduced bright-screen time before bed. That buffer lets melatonin rise without bright, blue-rich light interrupting it, so you fall asleep more easily. Even shifting to dim, warm lighting in that window helps.
If a full screen curfew isn't realistic, make the screen time you do have gentler: turn on night mode, lower the brightness, dim the room, and wear amber blue-light glasses. Blocking the blue light is the next best thing to putting the screen down.
