BLUE LIGHT. That's it. Exposure to blue light is the only reason why you struggle to fall asleep at night. We all have probably heard this but we underestimate the degree to which it affects our sleep timings and sleep quality. And lack of proper sleep leads to a myriad of health problems like stress, fatigue throughout the day and even cardio vascular disease. You would also need to eat more food to stay awake, when you had poor sleep. I have restricted by blue light exposure from 6 pm onwards and my sleep quality have never been so high. So let's get to the root of the problem. What is the single biggest source of blue light? It's LEDs. Namely two sources. 1) LED lights. 2) Phone/Television screens. If you want good sleep, do not use these things after 6 in the evening. The LED lights are too bright. It will easily disrupt the circadian rhythm and supress the release of melatonin which relaxes your body and makes it fall asleep. Phone screens do not emit nearly as much blue light as led lights used for lighting rooms. If you cannot avoid them completely, then use them at low brightness and turn on the blue light filter. I work till 10 pm and still fall asleep immediately when I get to bed. So that should not be too much of a problem falling asleep. That could still disrupt the sleep quality in my observation. So it is advisable to completely avoid blue light past 6 pm if you want to sleep well. Following this has done wonders for my sleep quality and is a great improvement to my life in general.