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My internal clock is about the same - bed at 3:00. I also have a problem with brightly lit screens and use the night mode or dark theme for as many apps as I can. The white text on black is too much for me so I use an app called Filter Your Screen and put a gray filter over my screen. I saw one in Amazon's app store called SunFilter that might help you too. I use Moon+ for my reading and use a black background with reddish purple letters and that helps. I keep my screen brightness at about 10 - 15% most of the time.
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