Reducing the light temperature is not enough. After 8 pm I turn off all harsh lights in my home and avoid things which excite me. Evenings I often tell my wife to postpone lively debates to the next day.

All this makes my body ready for sleep and at 10 pm I feel relieved to close my eyes and dozing off. I have accepted that I seem to need more sleep than others. Usually after 8 to 9 hours of sleep I wake up on my own.