As I am suffering of bad sleeping I'm trying to do a lot to improve it which is very difficult as there are lots of reasons causing this. Anyway, as I'm doing a lot with the computer, which is bad for sleeping I know, I just got this program recommended from my (American) general doctor in BKK:  https://justgetflux.com/ The program is free of charge but you can donate. When you give your coordinates, wherever you are, the program adjust automatically the output of light from the screen. I think it's a very useful program.

I always keep my screens low and try not to use the thing beyond 10pm, with any intense work done in the morning.

Hydration (and salts) are vitally important out here for sleep I find. Avoid too much air-con and fan on face.