Which programming theme, the dark theme, is the healthiest to avoid eye strain?

I've already done a little research. It's confusing though. A white theme and black letters are actually even healthier for the eye. Which I couldn't believe at first. But a dark theme should serve for better visual perception in relation to the code block division, so that the advantages of reading (white background and black text can have disadvantages in this regard).

In a nutshell: I increased the font size to 20 pixels. My Font Family is Fira Code (since it is best used against eye strain among coders) and my theme is a big question mark. I've heard high contrast is important to keep your eyes healthy.

I'm not a fan of white theme backgrounds. I have also read that the eye works better with gray or blue tones as a background.

Are there programmers here or who sit in front of the laptop a lot and have found a good topic for themselves? Thanks in advance.

All in all, over 90 percent blue-block glasses are included with me anyway, as they noticeably relieve my eyes more.

The respective themes depend on the development environment you are using. Without further ado, there's not much that can be said. Personally, I tend to use dark themes.