If you feel like you haven’t been getting a good night sleep like you used to, it might be due to your screen time on your phones or computers.  There is growing research about how exposure to blue light, a frequency given off of LCD and LED display, can affect your body’s ability to go to sleep. 

As the day progresses and the sun begins to set, your body will biologically start to produce melatonin in preparation for sleep. Your body gets confused as we use artificial lighting to extend our day. The blue light that is emitted from your displays can prevent your body from winding itself down. It can also make your more alert. As a result, you may not be able to fall asleep as fast or sleep as soundly if you use your devices right before or even while in bed. Here is how you can limit your exposure on your devices:

Windows 10 

  1. Open up the settings menu.  You can type ‘Settings’ in the search bar, click on the Windows icon on the bottom left of your screen and select the settings cog above the power button, or press and hold the Windows Icon on your keyboard with the letter X, then select settings.
  2. Choose ‘System’ from the menu (It should be the first option)
  3. Select ‘Display’ from the left-hand menu (it should be your first option)
  4. Toggle the ‘Night Light’ on (figure 1)
  5. Once you have it turned on you can click on ‘Night Light Settings’ to configure it.  You can create a schedule, so it automatically turns on at certain times, or change the warmness of the display while it’s on (figure 2)

Figure 1 Figure 2

MacOS

  1. Open ‘System Preferences’
  2. Select ‘Displays’, then click on the ‘Night Shift’ tab (figure 3)
  3. From there you can set up the schedule (figure 4)

Figure 3 Figure 4

Mobile Devices

You can also adjust the filter on your mobile devices.

Pixel Devices: Settings > Display > Night Light

Apple iOS: Settings > Display & Brightness > Night Shift

Samsung Devices: Settings > Display > Blue Light Filter

Pixel Devices: Settings > Display > Night Light

On another Android devices the filter can be called different things but start looking in the Settings > Display.  LG calls it Comfort View, HTC and OnePlus call it Night Mode, Huawei calls it Eye Care, Motorola calls it Night Display, and Xiaomi calls it Reading mode.