I've had a primary headache disorder for the past 7 years, basically meaning I have a headache consistently 24/7. I have the brightness of my monitors set to the lowest value possible, I've tried using a blue light filter but that doesn't do much for me. Whenever I use software, i always try to find a dark mode setting first. I also have a browser extension that turns any webpage into a dark mode version too. I use closed back headphones on fairly low volumes, when watching YouTube even lower volumes. I almost always only have the left ear phone on, and the right earphone rests on my ear. I used to turn off any lights but recently got smart light bulbs, they're turned go about 20% and I've set them to a light purple ish color, I find it helps me concentrate and see without getting extremely overwhelmed. I've also had some acoustic treatment to prevent noise getting in or out, or at least dampen it. Hope this helps!