Context:

The use of smartphones at night can significantly disrupt sleep due to the emission of blue light, which tricks the brain into thinking it is still daytime, thereby delaying the release of melatonin. Switching to a red light filter on smartphones might mitigate some of these effects as red light is less likely to interfere with melatonin production, although the research on its effectiveness is inconclusive. Experts recommend reducing screen time two hours before bed, using features like Night Shift or Gray Scale Mode, and avoiding stimulating content to improve sleep quality. The red light filter option has been available on iPhones since 2016 and can be easily activated through the accessibility settings. Ultimately, while red light filters can help, the best practice for sleep is to minimize screen exposure before bedtime entirely.

Dive Deeper:

• Blue light from smartphones can delay sleep by mimicking daylight, confusing the brain's circadian rhythm, and reducing melatonin levels by about 22% with just two hours of exposure.

• The content viewed on screens also contributes to sleep disruption by triggering dopamine release, which promotes wakefulness and keeps the brain active.

• Red light filters on smartphones are designed to reduce blue light exposure by signaling the brain that the day is ending, potentially aiding in better sleep, though evidence on their effectiveness is mixed.

• Activating a red light filter on iPhones involves navigating to Settings, Accessibility, Display & Text Size, and then enabling Color Filters with a Color Tint adjustment.

• Reducing screen brightness and using Night Shift or Gray Scale Mode can help lessen the stimulating effects of phone screens, making it easier for the eyes to adjust and potentially improving sleep.

• Experts suggest avoiding exciting or alarming content before bed, as such content can further stimulate the brain, making it harder to wind down for sleep.

• Despite the potential benefits of red light filters, completely avoiding screens before bedtime remains the most effective method to ensure better sleep quality.