Ready For Bed? How to Stop Blue Light From Disturbing Your Sleep (2024)

The screen on your mobile device or computer 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.

While several studies have found that blue light can hinder your sleep, other studies have found the impact to be minimal, at least in small doses. With the data still inconclusive, limiting your exposure before bedtime is still worth trying, especially if you have difficulty falling asleep.

Your iPhone, iPad, and Windows PC have a feature called Night Shift for changing the color temperature of the screen. Many Android devices also offer a built-in blue light filter, while a variety of third-party utility apps get the job done, too. Here’s how to control the blue light on your device.

Night Shift on iPhone or iPad

(Credit: Lance Whitney)

On your iPhone or iPad, go to Settings > Display & Brightness. Tap the Night Shift setting, which alters your screen to display colors of a warmer color temperature, filtering out blue light.

You can set Night Shift to go on and off at predetermined times by turning on the Scheduled switch 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.

(Credit: Lance Whitney)

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.

(Credit: Lance Whitney)

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.

(Credit: Lance Whitney)

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.

Night Light / Blue Light Filter on Android Device

(Credit: Lance Whitney)

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 options depend 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 it to 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 Android Apps

If your Android device doesn't have a built-in Blue Light feature or doesn't have all the features you’d like, try one of several third-party apps that filter out blue light.

(Credit: Lance Whitney)

Blue Light Filter: The app allows you to 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.

(Credit: Lance Whitney)

sFilter: This app allows you to 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.

(Credit: Lance Whitney)

Twilight: The app 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.

Night Light on Windows 10 or 11 Devices

(Credit: Lance Whitney)

If you use a Windows 10 or Windows 11 device 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. In Windows 10, go to Settings > System > Display and toggle the Night light switch to turn on the feature.

(Credit: Lance Whitney)

Click the Night light settings link for additional settings. Use the slider to adjust the temperature of your screen. You can also put the feature on a schedule from sunset to sunrise or set it to go on and off at specific times.

(Credit: Lance Whitney)

In Windows 11, open Settings > System > Display and select Night light. Click the Turn on now button to activate the feature. You can then adjust the color temperature by moving the slider on the Strength scale.

(Credit: Lance Whitney)

You can set up Night light so it automatically goes into effect at the right hours. Turn on the switch for 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.

(Credit: Lance Whitney)

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.

Too Much Work? Try Blue Light Glasses Instead

(Credit: fizkes / Shutterstock)

Do you also suffer from eyestrain while staring at the computer? If you think it's too much work to set up these blue light filters on all your devices, blue light glasses can also help. We run through how they can help and which pairs might be best.