For instance, the last hour or two of the day, I have lights in the bedroom and kitchen either dim red or off.

Being able to do the routine of "try to go to sleep, fail, tell my watch to turn the lights red, get a glass of water or a snack, turn lights off" is really nice. Even dim white light would be like splashing cold water on my face.

There are other ways to solve for this, approximately, I guess. This is simple and works, though.