If you often find yourself scrolling through your phone before bed, the light and content on your screen could be hurting your sleep more than you realize.
Experts recommend using your phone’s red light, and other tricks that can help you get a better night’s rest.
Blue light confuses the brain
Blue light from your phone’s screen tells your brain it’s still daytime, delaying your natural sleep rhythm.
Light controls the body’s internal clock
Your circadian rhythm is regulated by light and darkness. Too much light in the evening can push back your sleep schedule.
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Blue light reduces melatonin
Just two hours of blue light exposure can cut melatonin production by about 22 percent, making it harder to fall asleep.
Content keeps you awake
It’s not just the light! Stimulating or emotional content triggers dopamine release in the brain, keeping you alert.
Red light signals evening
Unlike blue light, red light tells your brain that the sun is setting, supporting the release of melatonin.
The research is mixed
While red light seems less disruptive to sleep, scientific studies are still inconclusive.
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How to activate red light on iPhone
Go to Settings > Accessibility > Display & Text Size > Color Filters > Color Tint, then adjust to a deep red hue.
Turn off screens two hours before bed
The most effective advice is still to put your phone away at least a couple of hours before you want to sleep.
Lower your screen brightness
If you can’t avoid screen time, dim your brightness completely - your eyes will adapt, and your sleep will thank you.
Use Night Shift or Grayscale
Night Shift warms your screen’s tones in the evening, while Grayscale removes all colors, making the display less stimulating.
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Choose boring content
Skip the breaking news, action movies, or intense social media threads. Boring content helps the brain relax and prepare for sleep.This feature on your phone could improve your sleep
This article is based on information from Health.com.
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This article is made and published by Ida-Marie Palm Varbæk, who may have used AI in the preparation.