Did you know that you can reduce your exposure to blue and green light at night by turning your iPhone to red? This article will explain how and why.

Why Turning Your iPhone Red at Night?

If you absolutely can't do without your iPhone before bedtime, then you can set your iPhone to red at night. You'll no longer have blue and green light coming from your screen, and your circadian rhythm and melatonin production will no longer be so disturbed.

After sunset, our eyes are not normally used to being exposed to blue light spectrums. But today, we're constantly bombarded with artificial blue light in the evenings, including from our screens.

Before the emergence of artificial light, humans were using fire or candlelight, which send wavelengths of orange and red light to our eyes. Our brains, thanks to the circadian rhythm, understood that it was time to switch to rest and sleep.

Today, it is still possible to avoid blue light in the evening with blue-light filtering glasses. You can also correct the problem at its root and switch to warm lighting at night, and turn your iPhone screen red.

5 Steps to Change your iPhone Screen to Red Light

1️⃣ Go to Settings > Accessibility

2️⃣ Select Display & Text Size

3️⃣ Choose Color Filters and enable Color Filters

4️⃣ Select Color Tint and choose red

5️⃣ Set Intensity and Hue to your preferences

Trick: Turn your iPhone red with a Triple-Click

At night, you can use your iPhone power button to turn your iPhone in red within 1 second. It also works to turn off the red light mode and go back to the normal screen color.

Here's how to set this shortcut in 3 steps:

1️⃣ Go in Settings > Accessibility

2️⃣ Select Accessibility Shortcut

3️⃣ Choose Color Filter

Now you can try to triple click on the power button of your iPhone and you will see it turn on/off the red light screen mode.

Other tips to limit blue light exposure in the evening

🕯️ Use Dimmed Lighting with Little to 0 Blue Light

Most of our light bulbs and LED lights produce blue light. During the day, it is perfect for our energy levels, but at night it's counterproductive to our circadian rhythm and melatonin production.

The solution is to use different, more dimly lit lighting at night. This way, colors tend more towards orange and red than blue or green. You can do this by lighting your bedroom with a candle, a salt lamp, or simply by buying a bulb that doesn't produce blue light.

There are also bulbs like this one that have 3 settings: morning (little blue light), afternoon (full spectrum), evening (zero blue light).

📉 Reduce Your Screen Time in the Evening

Reducing screen time can be a good challenge to reconnect with the present moment and be less exposed to blue light in the evening.

Jomo is an app that can help you do just that in a gentle way. You can install it on your iPhone, iPad or Mac, and with the 100% free version, you can start blocking or limiting TikTok or Facebook if you feel you're scrolling too long on those.

Jomo allows you to automatically block your most distracting apps in the evening to help you wind down for a good night's sleep. However, sticking to these screen time rules can be challenging. On Jomo, you can adjust your rules to make them more manageable in the long term. Here are our three key tips for maintaining a screen-free bedtime routine:

• Gradually introduce screen-free evenings, starting with up to three times a week. It's easier to skip your evening Netflix series if you know you can watch it the next day. Start slowly and give yourself some flexibility.

• Allow for emergency breaks in your blocking rule. With Jomo, you can pause the blocking for a few minutes if needed. Life is unpredictable, and allowing for exceptions helps prevent you from abandoning your screen time rules entirely.

• Plan alternative activities. Spend 15 minutes with a cup of tea to jot down screen-free activities you could enjoy in the evening. Being proactive helps you avoid reverting to old habits.