It's not a settled issue. There are research papers that show evidence that blue light affects sleep, which is not the same thing as blue light makes your sleep worse.

I just listen to podcasts at a volume low enough that I have to try to listen, tires my brain out

I tried buying more physical books. I have a small stack of it, but I can't motivate myself to actually keep reading them. And there's always the danger that I find a page turner that'll keep me reading the entire night ...

For me i trained my mind to quiet when i hear wreck of the edmund fitzgerald. I also use sleep talk down videos, audio only, to distract my brain long enough for sleep to strangle it into submission to avoid yhe darkness.