You must have really spent a lot of time on phone for you to be experiencing such issues. Though the human eye ability to tolerate longer time on screen depends on how healthy an individual eye is which is prone to deteriorate over time. These are good recommendations, though switching of my phone wouldn't help me much because it doesn't cost me anything to switch it on back 😅
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For me as long as it is off, I won't bother switching it back on untill I get certain offline activities over with.