I hate to nitpick an otherwise well-intentioned and decent article, but on the point with regard to melatonin, the author makes the following suggestion:

"[If you cannot resist checking your device before bed, then] hold it at least 14 inches away from your face to reduce the risk of sleep interference." This is utter hogwash, for two reasons:

1) Good luck reading a smartphone screen from a distance of 14 inches. This is an unrealistic suggestion.

2) The light intensity and your reception thereof is basically unchanged, which is all that is needed to hem melatonin production. Small amounts of light are enough to disrupt this mechanism. I would cite some good papers as evidence, but I currently cannot find them. I suggest to anyone interested to do research into the properties of melatonin --- it's pretty interesting, not to mention useful.