I think I finally found a fix to my sleep. Or at least a quickfix.
Your brain reacts to light of day and night. It is hard to force yourself to not use artificial light at night. Obviously.
So, I am now trying a different route. Quite radical, but it seems to be working so far. I just leave the lights on during the day too. That way, no matter when will I finally find the willpower to stur lights down at night, there will always be the natural day-night cycle with stronger light uring the day.
@LukeAlmighty my friend has been practicing this for a long time - no blue light in the evening.. he even lights up his home with (classic) light bulbs, which with the help of a capacitor glow just a little, so they give a dim light without the blue color (he said that LEDs emit more blue than dimmed bulbs; unfortunately the LED light is everywhere)..
my friend says that all his rashes disappeared and he has no problems with sleep..
I also think of changing my habits, because solving sleep problems with melatonin pills is not a permanent solution..
unfortunately melatonine starts to be produced only about an hour after the blue light stops, and the circadian rhythms somehow influence it's levels, too..
so probably the most important is regularity.. go to sleep every day before midnight, no blue light a hour before.. it's easy to say, harder to do...
