If you can't cut the habit--and who can blame you?--one thing that might help is at least relocating where you spend after-hours time on your phone or tablet. Light exposure isn't the only problem associated with using gadgets at night; another risk factor is the "learned association" between the bedroom and these devices. In other words, your mind begins to associate the bedroom and the bed with studying, work, or gaming, rather than training it to recognize these as places where you sleep. The more distance and time you can put between your phone or tablet and going to bed, the better.
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