i got that part under control since last autumn  for me the combo was  - downtime function on the iphone locks you out of all your apps   - agressive dimming on my iphone something called white point screen remains legible but it takes effort  - aggressive shut down of my pc a script turns it off at 22h00 no matter what i programmed it so that it is very hard to turn off  - audiobooks on a sleeping headphone headband i like horror short fiction so instant gratification does not get interrupted when i actually go to bed found that no matter how much splatter i get to sleep the main thing is to be in bed at that right time  - waking up at 0700 every single day no matter what  - no tossing and turning i try to sleep during 15 min max and if it doesnt work then i get up again and do something productive  this took a lot of effort ive had a few setbacks and maybe it will lose its magic in time and in my case good sleep  no fatigue  but for the time being it is awesome