Light of any kind, and especially blue light such as from phones, can make it harder for our bodies to produce melatonin, a hormone that regulates the sleep-wake cycle. Perhaps you’ve seen advice telling you to stay off screens in the evening? However, if using your phone or other devices helps you relax after work, you can still limit your exposure to blue light by adjusting the display settings.
Try the following apps to change the light from your devices:
Flux (on Mac)
Twilight: Blue light filter (Android on Play Store)
Night Shift (iOS)
Device settings -> Display & brightness -> Night shift ->