Bright lights of any kind during the night are a relatively recent phenomena in human history---say about 100 years or so. The blue light emitted by digital devices has taken it to another level and is having a decided impact on people's ability to maintain normal circadian rhythms. It also has adverse effects on eyesight but that's another topic. I try to stay off the computer and unplug the wifi after sundown as much as possible. Flux is a free program that automatically adjusts based on the time of day to reduce the emission of blue light. I've used it for a couple of years now and it does seem to help.
https://justgetflux.com/faq.html
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