One should not only maintain screen color and brightness, but also room and overall environment color and brightness.
I bought a "smart" light after listening to that episode.
No clearly visible signs of improvement yet. But it certainly feels good.
All the lights in our house automatically lower their color temperature and brightness at sunset every 15 minutes from 5000k to 2700k and 100% to 10%. SmartThings and the community created Circadian Daylight Coordinator have made this pretty straight forward to accomplish.
I don't have data, but anecdotally I can say it makes an appreciable difference in overall comfort.