In #36alive 31, Emma talked about removing all electronics out of the bedroom. Sometimes this may not be possible and you may need to keep your phone close by. One problem with this is the artificial blue light which emits from phone screens. Blue light is actually used in most electronics and causes your body to produce more daytime hormones and blocks melatonin, the hormone that tells our body it’s time to sleep.
Ideally, we would not use any of these electronic devices (phones, TV, laptop, tablet etc) at least an hour before bed, but if you do have to, there are settings and apps that can be used to help switch off the blue light. See below for instructions on how to do this for an iPhone, Android, and Laptop,
- iPhone – within ‘Settings’ > ‘Display & Brightness’, there is a ‘Night Shift’ option. Setting the times accordingly will ensure the blue light is switched off between these set times.(Note: on some phones they may show as ‘Blue Light Reduction’, if this the case then change the setting to make it ‘Warmer’.
- Android – download an app called “Twilight” which automatically adjusts the light on your phone to sync with the sunrise and sunset times, and also has the option of setting this manually.
- Laptops – download an app called “f.lux” which will adjust the displays colour temperature according to location and time of day.
As Sting once said, “you don’t have to put on the blue light”, well he didn’t, he said red light but that wouldn’t fit the narrative of this post so listen to Sting, and switch off your blue light.
And while you’re at, stick your devices on Airplane Mode at night so no one can disturb you while you sleep.