How to Turn Your iPhone Screen Red to Improve Sleep and Reduce Blue Light Exposure

How to Turn Your iPhone Screen Red to Improve Sleep and Reduce Blue Light Exposure
We live in a world that runs on screens. Whether it's checking messages, scrolling social media, or winding down with a book or show, our devices are rarely out of reach—even at bedtime. But all that screen time, especially late in the day, can come at a cost to your sleep.
The culprit? Blue light.
The Problem with Blue LightBlue light, which is emitted from most phones, tablets, and computers, has been shown to interfere with our body’s natural production of melatonin—the hormone that signals to our brain that it’s time to wind down. When melatonin production is suppressed, our internal clock (a.k.a. circadian rhythm) gets disrupted. The result: difficulty falling asleep, lighter sleep, or waking up feeling less rested.
Apple’s Night Shift mode does offer some relief by reducing blue light, but it doesn’t remove it completely. If you're someone who often checks your phone at night—or simply wants to take that extra step to support healthier sleep—you might consider going a step further.
Why a Red Screen?Red light is much gentler on your eyes and has minimal impact on melatonin levels. By shifting your screen’s color tone to red, you can still use your phone in the evening hours with less concern about disrupting your sleep cycle.
This change is especially helpful for people who read on their phone or check in on things after lights-out. It's also a great tool for parents tending to little ones at night or for anyone trying to reduce their overall exposure to stimulating blue light.

How to Enable the Red Screen on Your iPhone
For iPhone X and Newer:
1. Open Settings.
2. Tap Accessibility.
3. Select Display & Text Size.
4. Tap Color Filters.
5. Toggle Color Filters to ON.
6. Choose Color Tint.
7. Adjust the Intensity and Hue sliders to the maximum for a deep red screen.

For iPhone 8 and Older:
1. Open Settings.
2. Tap General.
3. Select Accessibility.
4. Tap Display Accommodations.
5. Toggle Color Filters to ON.
6. Choose Color Tint.
7. Adjust the Intensity and Hue sliders to the maximum for a deep red screen.

Setting Up a Shortcut for Easy Toggle
To quickly switch between the red screen and normal display:
1. Go to Settings.
2. Tap Accessibility.
3. Scroll down and select Accessibility Shortcut.
4. Choose Color Filters.
Now, triple-click the side button (or home button for older models) to toggle the red screen
on or off.

Additional Tips for Better Sleep
• Limit screen time at least 30 minutes before bed.
• Use blue light blocking glasses in the evening.
• Dim the brightness of your devices at night.
• Maintain a consistent sleep schedule.
By incorporating these practices and adjusting your iPhone's display settings, you can
create a more sleep-friendly environment and improve your overall sleep quality.