There is a massive conflict in earlier scientific studies and modern scientific studies. We don’t know what exactly is disturbing our circadian rhythms or damaging our eyes.
Until science does its work, we should make some lifestyle changes and adopt them strictly to avoid more significant problems. If our sleep is disturbed, we will suffer from depression, laziness, and many other conditions.
What are those lifestyle changes? First, you should try to decrease your screen time. It would help if you decreased your exposure to light from digital devices, no matter it’s blue light or yellow light.
All the light, either blue light or yellow, disturbs us in one way or another. We should try not to use our mobile phones or decrease our mobile phone usage in the evening and nighttime.
Till today, yellow light is not well researched, but blue light is well researched. Even If we accept that blue light is not responsible for our sleep disturbance, we cannot ignore that it is responsible for eyestrain, headaches, depression, and retinal damage.
The final verdict is that you should avoid all types of lights if you are unnecessarily exposing yourself to these. Try to stay more towards natural life and less towards digital life, and you will surely observe a difference. And obviously, try to avoid blue light filters on the phone.