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What are you using, iPhone or Android phone?
What you should do is
activate whatever the implementation of orange light at night is. On iOS its called NightShift where it turns screen orange at certain time in evening and back to blue in morning at time you specify.
Have it set to dark mode at a certain time (try 5-6 hours before bedtime) and off when you get up. It makes everything dark or black rather than white in terms of display backgrounds. I always used Reddit and Lemmy in Black and a lot of apps can use the system setting so everythung is consistent
Keep the brightness as low as you can tolerate. Brightness is more important than anything but you really need to do all three things. I just reminded myself to turn it down now aha. No wonder I was feeling overstimulated just now :)
Message me now iust real quick and we'll catch up in a few days