There are tools that reduce the amount of blue light emitted from the screen. They essentially turn your screen orange. The difference it makes is large enough that you wonder how you managed before it. The most well known is f.lux, but it's also natively supported in some phone OSes.

Also available in GNOME 3, on Linux, under the name of 'Night Light'[0].

[0] https://www.gnome.org/news/2017/03/gnome-3-24-released/attac...

Native in iOS, OSX, and windows now. Probably on android.

I use f.lux, it's fantastic: https://justgetflux.com/

Much better than the native solutions that come with operating systems nowadays

For Chrome, there is a plugin Dark Reader that works pretty well for inverting colors / dimming webpages.

https://chrome.google.com/webstore/detail/dark-reader/eimadp...

Windows 10 also has this feature built in, called Night light, in the Display settings.

Not that long ago, everyone did 1-3 all the time.

Until ~20 years ago "screen time" was at least mostly limited to a (by modern standards) tiny CRT TV on the other side of the room for most people. Glowing screens filling a big part of one's FOV such a large percentage of the day is a fairly recent thing.