if you need the light on to read a Kindle - presumably it has no backlight. Probably the kind of display that is called "electronic paper" - clues in the name. It is the LED backlight that has to be avoided. If it has a backlight - switch it off when reading in bed.

Eyeshades are good. I wear a hat in the winter because the head burns about 20% of the body's energy and is not under the covers. I pull it over my eyes. If I was at the Whittlesea Straw Bear w/e in my caravan then it would be a sheepskin fleece Russian style hat - OF COURSE its red. Geeze it was cold that year!

I used to have an alarm clock that switched on tha light - slowly increasing in intensity before making a noise. That was the best way to wake up, and I suspect the body (brain actually) prepared sleepand dream cycles to time it naturally. It worked from day 1 but was noticeably better within the week.