Turn off the TV, get something like F.lux on your mobile/tablet or don't use it and if you need light get something with low-blue output. I searched for a long

Turn off the TV, get something like F.lux on your mobile/tablet or don't use it and if you need light get something with low-blue output. I searched for a long time to find a room light that avoided blue light and you have options with dimmer stands and certain bulbs. I ended up with some absurd-looking salt lamp that casts a soft orange light and has a dimmer (and allegedly releases magical ions that purify or clean the air -- not buying this last one).