What I found is that using light mode, reducing screen brightness, adequate ambient lighting, and applying a brown filter works really well. Each of these components add an immediate relief when I'm applying them.
Funny thing is, I'm experimenting with dark mode in some places. In my KDE, it seems to work well for me in general OS UI, and in my file manager. Also works well on my phone after dark.
What I especially dislike is the mixing of dark and light modes. For example, when everything is light mode, only the terminal, and the IDE are dark. Fuck that. For this reason, for many years, I had my terminal in light mode as well.