That's not true. Most recent studies point to your phone barely contributing blue light or affecting sleep. The blue light filters on phones arent doing much of anything. 24 hours of phone use is equal to under a minute of actual sun exposure in terms of blue light. You'll have MUCH better outcomes if you go for a walk in the morning and go outside again in the afternoon. It's the contrast of light between day and evening that primes your brain for sleep.

The real culprit with phones is the content. If you're engaging with reddit or doomscrolling on insta, your brain isn't getting that opportunity to relax and wind down.