Your mobile device’s screen normally emits a blue light that’s fine for daytime use but can disrupt your sleep at night. That’s because blue light stimulates your brain and fools it into thinking it’s daytime, potentially keeping you awake if you use your device before bedtime.
There are some studies that have found blue light may not deserve its reputation as a sleep-sucking vampire, but limiting your exposure before bedtime is still worth trying, especially if you have difficulty falling asleep.
Your iPhone, iPad, and Windows 10 devices have a feature called Night Shift for changing the color temperature of the screen. Many Android devices also offer a built-in Blue Light feature, and a variety of third-party utility apps get the job done, too. Here’s how to control the blue light on your device.
iPhone or iPad
On your iPhone or iPad, go to Settings > Display & Brightness. Tap the Night Shift setting, which alters the screen temperature of your device to a warmer color, filtering out the blue light.
The Night Shift screen offers a few options that can help you control when the screen changes colors, and what colors should be used. Use the slider to make the screen’s coloring warmer or cooler. Warmer settings are best if you want to get a good night’s sleep, but you’ll want to find a balance so the screen is pleasing to view. Play around with this setting until you find the right temperature for you.
You can have Night Shift turn on and off at predetermined times by turning on the Scheduled button, and setting a start time and end time for when the color change should take effect. For example, you can set it to turn on an hour or so before you typically go to sleep, and turn it off when you usually wake up. Turn on Manually Enable Until Tomorrow to temporarily activate the blue light filter now until the start of the next day.
Night Shift can also be set specifically for Sunset to Sunrise, but if you don’t see that option, go to Settings > Privacy > Location Services > System Services, and turn on the Setting Time Zone option. Return to the Night Shift settings screen and tap the scheduled times. You’ll now see the option for Sunset to Sunrise.
You can also turn on Night Shift mode from the Control Center on your iPhone or iPad. Depending on the device you own, open Control Center by swiping your finger up from the bottom of the screen or down from the top-right corner. Press down on the Brightness control, then tap the Night Shift button to turn it on.
Android Device
Most Android devices should have built-in blue light filters that can be enabled or disabled from the Settings screen. However, the feature’s availability and utility depends on your specific device and version of Android. You should be able to find the filter under Settings > Display. Look for an option for Night Light or Blue Light filter and turn it on.
In most cases there should be a way to schedule the feature and adjust the color temperature to your liking. Scheduling when it should turn on and off will be under the Schedule option, while an Intensity or Opacity option will let you change the color temperature.
Blue Light Filter Apps
If your Android device doesn’t have a built-in Blue Light feature or doesn’t let you schedule the times or adjust the temperature, try one of several third-party apps that filter out blue light.
Blue Light Filter
With Blue Light Filter, you can easily adjust the color temperature by choosing from among several preset options. The app even provides tips on the best temperature to make sure you fall asleep as you would normally. You can also tweak the intensity and the brightness of the filter.
sFilter
With sFilter, manually turn on a blue light filter or schedule it to turn on and off at specific times of the day or night. You can change the color, opacity, and brightness of the filter. You can even create a shortcut icon or widget, so you don’t have to open the app to enable the filter.
Twilight: Blue light filter
Twilight: Blue light filter advises you on the right color temperature as you move a slider. Set the filter to always be enabled, run from sunrise to sunset, or turn on and off at specific times.
Windows 10
If you use a Windows 10 PC or tablet before bedtime, you can bump into the same trouble trying to catch a good night’s sleep. But Microsoft’s Night Light feature can paint the screen with a warmer color. Click the Start button and go to Settings > System > Display. Toggle the Night light switch to turn on the feature. Click the Night light settings link to put the feature on a schedule or change colors.
Click Turn on now to enable Night Light mode immediately. You can then adjust the color temperature by moving the slider on the Strength scale. Moving the slider to the left makes the temperature warmer while moving it to the right makes the temperature cooler.
You can set up Night light so it automatically goes into effect at the right hours. Turn on the switch to Schedule night light. Here, you have two choices: Sunset to sunrise or Set hours. To set it for sunset to sunrise, you must have already enabled Location services in Windows.
If you prefer to set specific hours for Night light, click Set hours. Click the time under the Turn on line to set the start time. Then click the time under the Turn off line to set the time it stops. Night light will now automatically kick in when you need it and fade away when you don’t.
