After a lot of research there are two things - Blue Light and / or the flicker refresh rate. Blue light is easily solved with blue blocking glasses or via altering settings or blue blocking screen protector.
The other issue is the flicker / refresh rate of the screen, my phone was 60hz similar to a lot of fluorescent lighting in supermarkets that cause issues for people. I have bought a new phone that is 120hz and seems to have solved the issue.
For anyone with a similar issue - phones have two basic screen types - LED or LCD and both can have fancy names with it. What screen is right for me might not be right for you however i went from LCD to LED plus the 120hz and i now have no issue.
Good Luck People!

Yes ive dimmed the light setting thank you, even tried the blue blocking screen protector, sadly nothing has worked.

Do you have a blue filter on your phone.. it helps to keep it from glaring and it's not so bright

I simply go into settings and turn the brightness way down.

Rose colored glasses? They block the blue. Can't hurt to try.