I think you’re right - the environment in the room really does make a lot of difference. I also noticed that when I lay down with the phone before bed, then can not sleep for a long time. Recently started reading paper books or just meditate before bed - helps to shift attention. It is also important not to overeat and drink coffee in the evening. Sometimes just a walk before bed is more useful than any means. The main thing is to observe the regime and listen to yourself.