How to Turn Off Blue Light on iPhone for Better Sleep

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Reduce eye strain by turning off blue light on your iPhone
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Are you experiencing eye strain from the blue light on your iPhone? iOS has built-in features to help reduce eye strain, such as Night Shift and Dark Mode. These can easily be enabled in your settings. Here's how to turn off blue light on your iPhone and how it can affect your health.

Quick Steps

  1. Open Settings .
  2. Tap Display & Brightness .
  3. Tap Night Shift .
  4. Toggle on Scheduled .
  5. Set a scheduled time.
Section 1 of 3:

Using Night Shift

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    This is the grey cog.
    • Night Shift automatically adjusts your display to warmer colors to reduce eye strain from your iPhone. [1]
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    You can find this underneath General and Control Center .
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    You can find this underneath the Brightness slider.
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    This will allow you to set a timeframe for when you want Night Shift enabled.
    • If you'd rather use Night Shift without a schedule, toggle on Manually Enable Until Tomorrow instead.
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    You can set an automatic option, such as Sunset to Sunrise , or select Custom Schedule to specify your own start and end time.
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Section 2 of 3:

Enabling Dark Mode

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    This is the grey cog.
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    You can find this underneath General and Control Center .
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    This is on the right side of Light . Your settings will be saved.
    • If desired, you can toggle on Automatic to change to Dark Mode on a schedule.
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Section 3 of 3:

Why is Blue Light bad?

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    While blue light during daytime hours can promote attention, it can have the opposite effect at night. If you find yourself using devices that emit blue light at night time, such as your phone, you can disrupt your circadian rhythm. [2] Additionally, constant exposure to any kind of light can damage your eyes and cause problems with your vision.
    • To reduce eye strain from blue light, use dim or dark-colored lighting. Avoid using your phone about three hours before bed. Take constant eye breaks; look away from the screen for 20 seconds at least once every 20 minutes.
    • Using an app such as Screen Time can help limit your phone usage at night.

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      References

      1. ↑ https://support.apple.com/en-us/118583
      2. ↑ https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

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