Cheers.

For blue blockers I use blockbluelight.com, other good ones are VivaRays, Chroma, Midwest, BonCharge etc..

Bedtime routine starts in the morning

→ Get light first thing and regular outdoor breaks during the day.

→ Go to bed and wake up within a half hour window everyday.

→ Bedroom environment: Cool, no electronics & dark.

→ No caffeine after 11.

→ No eating or high intensity exercise 3 hours before bed.

→ Blue light blockers on after sunset if watching TV or on screens.

→ Dim lighting after sunset preferably blue light free or an incandescent bulb below head height.