Limit bright light exposure during the evening and night

After dusk, use low-level, warm task lighting.
Examples of these are amber or orange desks and table lamps. Consider installing dimmers in your home, especially in the bedroom and bathroom.

Avoid bright overhead lights or bright screens that emit blue light after dusk–2 hours before sleep.
Especially avoid them between 10 PM and 4 AM.

Where you cannot avoid exposure, use blue-light blocking glasses or device screen filters
Examples include eye shield, night light, and f.lux.

If you use the bathroom late or in the middle of the night, keep the lighting low, dim and brief.