Keep your eye out for further study on the topic. Overall, this suggests that what keeps some people awake may not be blue light, but simply the cognitive and psychological stimulation of using a phone-aka, the alertness that comes from the engagement of texting, scrolling, and posting. вЂњThe sleep pressure is so high there is really no effect of what happens before bedtime.вЂќ In other words, when youвЂ™re tired, do whatever you want right before bed. Practicing relaxing bedtime rituals before bed. вЂњThis suggests that when you are super tired, you fall asleep no matter what you did just before bed,вЂќ says Jensen. Some of these habits include: Keeping a consistent bedtime schedule. Blue light filter is used to reduce blue light by adjusting the screen to natural color. But there was no difference among people in sleep deficit (under 6 hours of sleep per night). It is proven that reducing blue light can greatly improve sleep. One useful side tidbit emerged here: Among people who were generally well-rested (6.8 hours of sleep per night or more), those who didnвЂ™t use phones at all before bedtime enjoyed better sleep quality than those who did. The new study followed participants in their typical home lives, tracking how they actually interact with their phones. However, these were all very small studies that took place in lab conditions-for example, asking participants to read an e-book for four hours in a dim room-and none confirm that blue light itself is the culprit. Night settings include Nightshift (Mac), Blue Light. This is contrary to a number of small studies that have found that evening screen use impacts melatonin levels, cognitive performance and alertness, and sleep quality. These reduce the amount of blue light being emitted by your devices screen during night-time hours. Create Natural Wind-Down Lighting Between Dusk and Dark Just as the sun goes down, you can mimic that fading light by minimizing bright light and moving toward a warmer orange light, which promotes sleep, ideally three hours before going to bed.

Night screen for better sleep