A number of people use their phones before bed to access meditations, sleep music or stories (or doom scrolling). In order to support your circadian rhythm it can be supportive to reduce the bright lights that you're experiencing before bed.
What are the ways you can do this is bye adding an accessibility setting to your phone so that the screen is red. This blocks bright white light in that moment where you're trying to lower your cortisol to fall asleep.
I find this light means I don't really want to look at my phone after dark, supporting me to be screen free after dark. What do you think?
IPHONE: SWITCH ON COLOUR TINT
Open Settings
Find Settings > Accessibility > Display & Text Size.
Enable Colour Filters
Tap Colour Filters and toggle the switch on.
Select Colour Tint
Choose the Colour Tint option at the bottom.
Adjust Sliders
Move both the Intensity and Hue sliders to the furthest right to get a pure red display
IPHONE: ADD A SHORTCUT
Open Settings
Go to Settings > Accessibility > Accessibility Shortcut.
Choose Colour Filters
Scroll down and select Colour Filters
Set Accessibility
Now, you can triple-click the side button (or home button if an older device) to turn the red filter on and off