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Naltrexone
I will start with naltrexone, which can help people who have difficulty regulating their drinking have a more natural and sustainable relationship with alcohol should they choose to not cut it out of their lives entirely.
That was directly in response to:
Every night I lie in bed, lights off, using my phone for about 20 minutes while waiting for the melatonin to kick in and my brain to calm down. In a dark room I have to keep my phone on quite high brightness (about 1/3rd of maximum).
Lamps aren’t an option at that stage as usually my husband is in the room also trying to sleep. I also find that “warm” light still has too much blue
I think it usually recommends 1-1.5 hours prior to bedtime for it to kick in, eh? Also your phone likely has much more blue than a dimmed (10%) Philips Hue Colored bulb programmed to red or amber. Can you look into Philips Hue bulbs, I have them and you can literally ask Siri to set it to
Red(very conducive and non-distuptive to sleep) and set it to as low as like 10% of the brightness capacity.