My wife got a sleep headband with Bluetooth from some random Chinese company on Amazon. So far she’s been pretty happy with it, though she’s mostly a back sleeper. She says when she sleeps on her side, sometimes the headphone part bothers her and sometimes it doesn’t. So YMMV. If you want the exact brand I can ask her, though I expect most of the brands are selling the same thing.

I don’t have an alternative program to suggest, but there are some workarounds for using redshift.

First, in the config file, you can set the location provider to manual, then specify a lat/lon and it will use that location in its time calculations. I do this on my laptop, and it works well except for when I cross multiple timezones - things are obviously off a bit.

Second, with the caveat that I haven’t tried this, it looks like you can also manually set dawn/dusk times in the config, which sounds like what you’re after.

See man 1 redshift for more info.