Thank you for the huge zap!

I think this would be a great start!

Maybe if you use an ebook reader with e-ink screen, it is also sufficient, because it has no background lighting. With phone, and pc the problem is mainly the blue screen light, but also the screen light. So I think you can keep your ebook usage, with an ebook reader.

The steps you mentioned are cool! Try it for a few weeks, and see the results. Usually you need to give some time for these.

I hope these will help to easily fall a sleep, and get a good sleep!