It truly is fascinating. I'd recommend anyone to read this, as he also talks about the evolutionary benefits of morning larks versus night owls. It was, perhaps, the most influential book I read last year.
I've started turning 'Do Not Disturb' mode on my phone much earlier, and plugging it into charge (facedown) at the same time. Even with a blue light filter, there was still a lot of exposure that would keep me awake. I try (and often fail, admittedly) to shut off my computer earlier too, but I use f.lux which helps mitigate it some.
I also have changed out my light bulbs and use a lamp at night that doesn't emit as much blue light; I'm even considering getting some of the color changing ones and programming them to change for me throughout the day (as well as come on and turn off at a set time, which could be great).
On top of all that, I try to follow a consistent schedule. It's difficult, but if I've been on it a few days, I notice it when I'm off and am quite miserable.
I still could do more, especially wearing a sleep mask. I've noticed that when I sleep in windowless rooms, I sleep a lot better; the same is true with cool rooms (unfortunately, one of my roommates is always cold and refuses to believe we sleep better cool so our house rarely gets below 72 during the summer, and only that cool at night because I turn it down after he goes to sleep).
But, really, mitigating blue light and understanding the importance of sleep are the two main things it's taught me.
> one of my roommates is always cold and refuses to believe we sleep better cool
I don't think this is universal, although it is often stated as such. I too sleep best when the room is between 24 and 25 degrees Celsius (during the winter, too).
