Warm up the screen when the sun goes down

Open System Settings → Displays and click the Night Shift… button at the bottom of the panel. Set the schedule to sunset-to-sunrise and the Mac works the times out from where you are, or build a custom one if your hours have nothing to do with the sun.

The slider underneath decides how warm it goes. All the way over is orange enough to be distracting; a little past the middle takes the blue edge off without making the screen look broken. There is also a manual switch to turn it on or off until sunrise or the next scheduled time, for the evenings you want it early.

One caveat: anything to do with colour — retouching a photo, choosing a palette — should be done with Night Shift off, because it is lying to you about white.

While you are in the same panel, leave True Tone on. It shifts the white balance to match the light in the room, so the screen reads like paper under a warm lamp and like a screen at midday.