I honestly thought this comment was joking at first! In fact I'm still not certain... is it really so difficult to imagine doing something other than stare at a screen for 100% of your waking life? What do you think people did for the entirety of human history? You could be writing, or drawing, or playing an instrument, or listening to music, or baking cookies, or taking a stroll, or playing darts, or building a model rocket, or literally any activity ever.

I don't mean to condescend, but man.

The concern is not the act of reading, but rather the additional exposure to light suppressing melatonin production.

Melatonin plays an important role in the sleep/wake cycle.

Avoiding unnecessary light for a period of 3 hours prior to sleep gives the body a chance to run it's shutdown scripts by producing enough melatonin, etc.

https://www.foundmyfitness.com/episodes/melatonin-insulin-re...

Would putting all monitors in warm/night mode be sufficient?

Not op but I really enjoy my famous midnight walks. Walking also let's your body dump excess energy and so maybe you could get away with 1-1.5 hours only. Works well enough for me.

I'll take the opposite approach:

What does your life look like if you can't spend 3 hours away from a screen?

There's a whole world of opportunity out there.