The screen on your mobile device or computer emits blue light, which is fine during the day but can disrupt your sleep at night. Blue light stimulates your brain, tricking it into thinking it’s daytime, potentially keeping you awake if you use your device before bed.
While some studies suggest blue light can affect sleep, others find the impact minimal, especially in small doses. However, limiting exposure before bedtime is still worth considering, especially if you struggle to fall asleep.
Your iPhone, iPad, and Windows PC offer a feature called Night Shift to adjust the screen’s color temperature. Many Android devices have a built-in blue light filter, and third-party apps can also help. Here’s how to manage blue light on your device:
1. Use iPhone’s Night Shift function
Night Shift is one of the simplest methods to decrease blue light on an iPhone. This feature automatically alters the display’s color temperature to a warmer, more yellowish tone in the evening, aiding in reducing eye strain and enhancing sleep. To activate Night Shift, navigate to Settings > Display & Brightness > Night Shift.
Night Shift is integrated into the iPhone’s operating system, user-friendly, and can be scheduled automatically. However, it imparts an orange hue to your phone and may not entirely eliminate blue light exposure, particularly in dimly lit environments.
2. Lower the Brightness of Your iPhone’s display
Decreasing the brightness of your iPhone’s display can also diminish the quantity of blue light emitted. To achieve this, swipe up from the bottom of the screen to access the Control Center and adjust the brightness slider. While this is a straightforward and prompt solution, it may be inconvenient if your screen becomes too dim for comfortable use.
3. Use red color filter
To mitigate blue light exposure on your iPhone, consider using a red color filter. While Night Shift included in your iPhone reduces some blue light, it doesn’t completely eliminate it, which can still strain your eyes.
For better sleep quality, filtering out more blue light is necessary. You can easily set up a red color filter following these steps:
- Access “Settings”
- Navigate to “Accessibility”
- Proceed to “Display & Text Size”
- Select “Colour Filters”
- Activate the “Colour Filters” toggle
- Opt for “Colour Tint”
- Adjust the “Intensity” bar to the maximum level
4. Download a Blue Light Filtering App
You can find numerous third-party apps on the App Store designed to decrease blue light on your iPhone. These apps usually enable you to modify the color temperature of the display, establish a schedule for when the filter should be active, and provide additional features.
They offer more detailed control over the blue light filter and can be tailored to individual preferences. However, similar to Night Shift, most apps require a subscription to access all features and may also alter the colors on your screen.
5. Use Your iPhone’s Smart Invert Feature
Another method to diminish blue light on an iPhone is by utilizing the Smart Invert feature. This feature reverses the colors of the display, creating a warmer tone, which can aid in reducing the emission of blue light. To activate Smart Invert, navigate to Settings > General > Accessibility > Display Accommodations > Invert Colors > Smart Invert.
It’s straightforward to use and integrated into the iPhone’s operating system. However, it may not be suitable for all users, as it can impact text readability and may pose challenges with certain apps.
6. Refrain from using your iPhone one hour before bedtime
As straightforward as it may seem, the most effective blue light filtering method is to simply abstain from using electronic devices at night.
Avoid using your iPhone, laptop, or watching TV at least one hour before bedtime. This practice helps maintain your body’s natural melatonin levels, promoting a peaceful night’s sleep.
7. Invest in Blue Light Filtering Glasses
Wearing blue light filtering glasses can aid in reducing the blue light reaching your eyes, even while using your iPhone. These glasses are offered by various manufacturers and can be worn throughout the day or at night to enhance sleep quality and alleviate eye strain.
There are numerous counterfeit blue light blocking glasses available, which can be detrimental. Therefore, ensure that you purchase from a brand with a scientific foundation.
8. Use a Blue Light Blocking Screen Protector
Blue light blocking screen protectors are highly sought-after for reducing blue light exposure. It’s our top-selling product for good reason! They maintain the color and quality of your phone’s display, are five times stronger than traditional tempered glass screen protectors, and include an ‘easy-apply’ applicator tray. We’re confident in our product, offering a 12-month warranty. When comparing, other screen protectors may be challenging to apply and may not offer as much screen protection as traditional ones.
Does blue light affect your health?
Blue light exposure during daylight hours offers benefits, aiding in maintaining alertness, cognitive function, and regulating our circadian rhythm—the internal clock dictating our sleep and wake cycles.
However, exposure to blue light at night can disrupt this rhythm, leading to sleep disturbances. A significant impact of nighttime blue light exposure is its suppression of melatonin production, a hormone crucial for sleep induction.
Beyond sleep, disruptions to the circadian rhythm have broader health implications. Chronic disturbances may contribute to cancer development, cardiovascular issues, digestive problems, reproductive health issues, mood disorders, and more. Additionally, blue light exposure can accelerate skin aging, as evidenced by studies linking it to hyperpigmentation and premature skin aging.