Matters most to avoid any bright lights from any sources, and anything that excites you. Blue light matters much less than the overall amount of light. But also helpful to avoid blue light.

In your home, use dim lamps at night. Never use overhead lights at night. This goes for the bathroom too. No bright lights in the bathroom at night.

Make your phone screen very dim at night.

If you use computer, computer screen. Very dim at night.

Don't play first person shooters before going to bed. Or anything else that's excitatory

If you do all that stuff, no real need to avoid screens all together.

(http://www.autoadmit.com/thread.php?thread_id=5205971&forum_id=2#45282192)