What has helped me tremendously was upgrading ambient lighting. Position your workplace so that you get plenty of outside light, if possible, and set up downwar

What has helped me tremendously was upgrading ambient lighting. Position your workplace so that you get plenty of outside light, if possible, and set up downward facing soft lights in your room. The better the ambient light around your screen, the lower the contrast between your screen and everything else you're looking at. For me, it usually also means lower screen brightness, which might help you as well.