Also, FYI, when scientists say "blue light" they don't mean literally the colour blue, they mean short wavelength light typically emitted by LEDs.

As far as the hue goes, the results in animal testing have been inconsistent, there's a paper from 2022 that says it has no influence, and this one from 2020 that actually found the opposite to be the case https://www.cell.com/current-biology/fulltext/S0960-9822(19)31368-5

In my personal experience I do the exact opposite of all conventional advice as admittedly a diagnosed ADHDer.

I cannot sleep without a good scroll and never have, before phones I had books and before I could read as a child I had music and my mom to read to me.

As an adult if I keep listening to something or reading something intently while comfy I will eventually and fairly quickly fall asleep.

I also sleep much better when I sleep immediately after or while scrolling/reading/doing anything than if I try to sleep "normally".

The number one way for me personally not to fall asleep is to "try" to sleep. Any sort of "ritual" around sleeping or attempt to deprive myself of stimulation and my mind will go pretty crazy with infinite thoughts and infinite random bullshit and I will fling out of bed in an hour full of energy and start projects, after working on something for 10-20 min I'll feel sleepy again and could even fall asleep while doing them easily, much more so than in plain dark.

It also helps me to not have any sort of ritual and just sleep whenever I feel sleepy if the circumstances allow. I have no idea why or how neurotypicals have sleep schedules and I've given up on understanding it. For me, as long as I get 8 hours or so it doesn't actually matter at all when I get them, i will feel as fresh and awake waking up at 3AM as I would at 10PM or 7AM as long as I get my hours.

So I pretty much get 8 hours, and sometimes more every day and I feel nice and fresh when I wake up usually with sad exceptions during particularly rough work weeks where I end up staying up way late.

All's I'm saying is YMMV, I've never had any issues with sleep nor do I feel particularly tired, I don't drink coffee nor alcohol, but if I ever explain this to a doctor they go nuts and assume I have insomnia, they try to offer "treatment" when I literally don't have any problems with this at all.