I've been using flux/twilight for a while. And now iOS has night mode built-in. I think it's really helped.
When I was young, I was staring at the white/blue light all night long. It's taken years to get my light cycle fixed, along with the proper habits to maintain it. The hormones are still kind of fucked tho...
You probably know about Kruse's fancy house. He has a kill switch for the electrical line to his bedroom (or the entire floor?) and shuts off wifi, too.
I've never been able to kill wifi.. just the thought makes me anxious.
I try to keep my bedroom as dark, quiet and cool as possible. I've been wearing earplugs for the last 5 years and they've really helped.
oh, btw, my phone has android 7, it also has a night mode. In this thing called 'miravision' with the name 'bluelight defender'. I turn this on all the time. I wish it was easier to do with my monitors.
The only device inside my house that actually needs a wireless connection to function is my mobile phone. There is no real reason why that should even be necessary. I should be able to just stick the phone on a dock, all the radio goes off and a cabled handset is available for me to yammer away at, if I want to. I don't and never have liked laptops, desktop keyboards are bad enough but at least you can pick the lesser of the evils with them. Not only that, the laptop keyboards are designed for casual use, not the serious 80wpm typing that I do on a regular basis.