Exactly right, which is why I adjust my monitor settings down if I stay late at the computer. Do do it in steps, and the adapted eye can go down even farther than "xrandr --output HDMI-0 --brightness 0.05 --gamma 2.0:1.0:0.5" and still see quite well... ;-) Also, for people who read from a tablet or phone in bed, use software that supports a night mode. Set background color to black and font color to dark amber. Then gradually shift down overall brightness. Personally, I use "Cool Reader", which is really good for that, as it lets you adjust brightness just by sliding up/down on the left screen border.

Yet for centuries people have taken siestas in the blueish noon Sunlight, 5500 to 9000 Kelvin.

Why the sudden claimed sensitivity to blue light at night? Correlated to the ubiquity of indoors electrical lighting mimicking the colour of candlelight perhaps?

Or perhaps Westerners aren't going to bed physically tired after a day of sedentary work?

> I avoid mine except for turning my alarm on.

Two solutions to this - get a standalone alarm clock, or set up an alarm to repeat on weekdays so you don't have to do it every evening.