On your laptop

https://justgetflux.com/

On iPhone

Step 1: Activate the Red Color Filter

Newer iPhone Models (iPhone X and above)

1. Go to Settings → Accessibility → Display and Text Size → Color Filters.

2. Enable Color Filters by tapping the toggle at the top of the screen.

3. Select "Color Tint" as the filter type.

4. Slide the intensity and hue all the way to the right.

Older iPhone Models (iPhone 8 and below)

1.  Go to Settings → General → Accessibility →  Display Accommodations

2.  Enable Color Filters by tapping the toggle at the top of the screen.

3.  Select "Color Tint" as the filter type.

4.  Slide the intensity and hue all the way to the right.

Step 2: Creating a Triple-Click Shortcut

To streamline the process of switching between a regular screen and a red-tinted screen, you can set up a convenient triple-click shortcut.

Newer iPhone Models (iPhone X and above)

1.  Go to Settings → Accessibility.

2.  Scroll to the bottom and select "Accessibility Shortcut."

3.  Choose the "Color Filters" option from the list.

Older iPhone Models (iPhone 8 and below)

1. Go to Settings → General → Accessibility.

2. Scroll to the bottom and select "Accessibility Shortcut."

3. Choose the "Color Filters" option from the list.

Now, every time you triple-click the right side lock button of your iPhone, it will seamlessly switch between a regular screen and a red-tinted screen, blocking all blue and green light wavelengths and letting you get a better night’s sleep! 

Install blue light filters on your devices (i.e. f.lux) and consider blue light-blocking glasses.

Ideally you could try to limit screen time at least an hour before bed and blackout your bedroom.