This is the lamp https://www.amazon.com/gp/product/B079YBGPM5. The important aspect of it is to have it within 12 inches of your face when using it, but not directly in your eyes (can mess with your eyes). I usually have mine in front of my keyboard, tilted up, so the majority of the light is coming in from the bottom of my eyes.
As far as melatonin, I have to point out that I edited my post to say 500mcg (0.5mg) not 500mg. I've done some reading that the light doses work very well http://news.mit.edu/2005/melatonin. I haven't really tinkered with the dosage much, because the dosage I started with seems to work well.
The last thing I will say is that keeping a log is important. I've never been one to keep logs for things, but I knew if I was going to fix this problem and make it a habit, I needed to stick to it rigidly for a month. That's what it took for the habit to form, and I'm glad I did it. Best of luck!
Assuming the screen to be 0.5 square feet, that is only about 465 lumens. LED bulbs for standard sockets are commonly available up to 4000 lumens, and I have a bigger one that is about 7000 lumens.
I have those all over my house.
My kitchen has 14 40-watt T12 bulbs, probably 2600 lumens each, which would total 36400 lumens.
Yeah I couldn't be around lights that intense later in the day. Same thing with computer screens...I have them dim and disable blue wavelengths around sunset.
As far as melatonin, I have to point out that I edited my post to say 500mcg (0.5mg) not 500mg. I've done some reading that the light doses work very well http://news.mit.edu/2005/melatonin. I haven't really tinkered with the dosage much, because the dosage I started with seems to work well.
The last thing I will say is that keeping a log is important. I've never been one to keep logs for things, but I knew if I was going to fix this problem and make it a habit, I needed to stick to it rigidly for a month. That's what it took for the habit to form, and I'm glad I did it. Best of luck!