My overall take (elephant in the room): Blue light filters don't work, it depends on what you do & how you do it.

For example, most people keep watching/scrolling Instagram Reels and TikTok videos. They keep stimulating the brain constantly, not just at electrical level but also in emotional/chemical level too.

I have seen people who are addicted and cannot get rid of the addiction. This is not only the dopamine-boost, it has deeper connections of neuro-chemical stimuli. Just observe around you; people pick up their phone to directly open Insta/TikTok, start scrolling right away every 5-10 seconds. (watching stories included too)

This is to some extent that when you mention even the possibility of such addiction and abnormal behavior, one gets outright resistance and denial of addiction itself. Much like substance abuse...

My point is, majority of the population watches/scrolls these, needing 10g of melatonin to fall asleep.

Obviously if I get engaged in an interesting stuff continuously, the existence of blue light does not matter that much. It matters if/when I am reading a novel which is in a mediocre chapter where nothing that interesting going on. The existence of blue-light or lack thereof may tip the scale at that point.