How to Dim Your Screens to Reduce Blue Light at Night

Change your nighttime screen settings now to improve your sleep tonight.  It is simple.  It only has to be done once.  Ever.

My favorite sleep strategies are the ones I call “crockpot solutions”.  Set it and forget it.  Things that you don’t have to remember and prioritize.  You take an action and it’s done.  Willpower is overrated.  It is hard work.  Easy habits and crockpot solutions will triumph over willpower all the time.

Altering your screen settings is easy and effective.  Reducing the amount of full spectrum light hitting your eyes in the evening will help your brain secrete Melatonin, the neurohormone that induces sleepiness.  Leaving the lights on will delay Melatonin secretion and make it harder to fall asleep.

Is it as effective as turning the screens off or being many feet away from them?  No.  But lots of people will need some time and creativity to alter their screen use habits.  This can start them off on the path with a few clicks.

Yes, viewing a screen that isn’t using full spectrum light looks slightly strange.  Particularly for skin tones.  If your goal is to sleep better, the less-than-desirable coloring should make viewing less enjoyable and help you turn it off and go to sleep.  These settings automatically revert to full spectrum light after dawn if you use the auto settings.

For Macs/iPhones/iPads:

• Go into System Settings.
• Click on Displays.
• Select Night Shift.
• Make your choices for timing and appearance.  These include custom settings.  The warmer your screen, the less full spectrum light you receive when looking at your screen.  

For PCs/Android devices:

• Select Settings.
• Now select System.
• Click on Display.
• Select Night Light.
• Turn on Schedule Night Light.
• Select Sunset to Sunrise or Set Hours for custom times.

Author: Cathy Collyer

I am a licensed occupational therapist, licensed massage therapist, and certified CBT-i sleep coach in private practice in the NYC area. I have over 25 years of professional experience in adult and pediatric treatment. It has been a joy to help people of all ages improve their ability to grow and thrive! Occupational therapists are focused on enhancing a client's functioning in everyday life. We are practical healthcare providers, interested in teaching, adapting actions and environments, and building a client's useful skills for living their best life, regardless of their challenges. I am the author of five books, including "Staying In The Room: Managing Medical And Dental Care When You Have DID" and "The Practical Guide To Toilet Training the Autistic Child". I lecture on many subjects, including sleep, trauma, and development. Contact me to learn more about how I can help you achieve YOUR goals! View all posts by Cathy Collyer