Science-Backed Tips

Enhance Sleep Quality with Red Light Screen Settings

Reduce melatonin suppression by 30% using red light modes.


📊 Did you know?

Using red light screen settings can help you sleep better by preventing melatonin suppression, which improves your mood and creates a calming environment.
Benefits

💡 Why It Matters

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Using red light settings can significantly improve sleep quality, which is crucial for overall health.

2️⃣

Better sleep quality is linked to a 20% increase in daytime alertness and cognitive function.

3️⃣

Reduced melatonin suppression can enhance mood stability, decreasing the risk of mood disorders.

Give it a try

✅ Try These Micro-Tips

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Switch to red light screen settings for at least 2 hours before bedtime.

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Limit screen time to 30 minutes before sleep to maximize melatonin production.

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Use red light filters on devices during evening hours.

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Consider using red light bulbs in your bedroom for ambient lighting.

📚 The study

In today’s fast-paced world, achieving quality sleep can often feel like an elusive goal. Recent research led by biohacker Dave Asprey highlights a simple yet effective solution: adjusting your screen settings to utilize red-light modes.
These settings significantly reduce blue light exposure, which is known to disrupt melatonin production and negatively impact sleep quality.
By embracing red-light screen filters, you can create a more sensory-friendly environment that promotes relaxation and prepares your body for restful slumber.
The findings are compelling—better sleep quality is not just a luxury; it’s essential for overall health.
Improved sleep can lead to a remarkable 20% boost in daytime alertness and cognitive function, making you feel more energized and focused throughout the day.
Additionally, reduced melatonin suppression can enhance mood stability, decreasing the risk of mood disorders.
In a world where sleep disruption is common, adopting red-light screen settings could be a game-changer for your nightly routine.
This simple biohacking tip could transform your evenings, allowing you to wind down effectively and wake up refreshed, ready to tackle the day ahead.
So, if you’re struggling with sleep, consider making this small adjustment to your screen settings and experience the profound benefits it can bring to your life.

Source: Asprey, D. (2025). The iPhone setting biohackers use so their phones don’t keep them awake—it’s not ‘Night Shift’. New York Post. Study Link
Evidence-based

📚 Related Research

Zerbini, G., et al. (2020). Reducing evening blue light advances melatonin and sleep onset on workdays. European Journal of Neuroscience.

Wear blue-light blocking glasses in the evening to improve your sleep quality and mood.

Study Link

Wikipedia contributors. (2025). Non-24-hour sleep–wake disorder. Wikipedia.

Dim blue light in the evening and use red light before bed to enhance your mood and support circadian rhythms.

Study Link

Bigalke, J. A., et al. (2021). Effect of evening blue light blocking glasses on subjective evening melatonin suppression in adolescents. Sleep Advances.

Wear blue-light blocking glasses while using screens in the evening to enhance your sleep quality.

Study Link

❓ Frequently Asked Questions ❓

Learn more

What are red-shift screen settings?

Red-shift screen settings, such as red light mode, adjust the color temperature of your device’s display to reduce blue light exposure. This helps to minimize melatonin suppression and promote better sleep quality at night.

How do red light settings affect sleep?

Using red light settings can significantly improve sleep quality by preserving melatonin levels. This is crucial for overall health and well-being, as better sleep is linked to increased daytime alertness and cognitive function.

Why is melatonin important for sleep?

Melatonin is a hormone that regulates sleep-wake cycles and is essential for quality sleep. Reduced melatonin levels can lead to sleep disruption and negatively impact mood stability.

How long before bedtime should I switch to red light settings?

It is recommended to switch to red light screen settings at least 2 hours before bedtime. This allows your body to produce melatonin effectively, promoting better sleep.

Can I use red light filters on all devices?

Yes, red light filters can be applied to various devices, including smartphones, tablets, and computers. This helps reduce blue light exposure during evening hours, supporting sensory well-being.

What is the impact of blue light on mood?

Blue light exposure, especially in the evening, can lead to melatonin suppression, which may negatively affect mood stability. By avoiding blue light, you can decrease the risk of mood disorders.

How does better sleep quality affect daytime alertness?

Improved sleep quality is linked to a 20% increase in daytime alertness and cognitive function. This means that better sleep can enhance your overall productivity and mental clarity during the day.

Should I limit screen time before sleep?

Yes, it is advisable to limit screen time to 30 minutes before sleep to maximize melatonin production. This practice can help ensure a more restful night’s sleep.

Are there other ways to create a sleep-friendly environment?

In addition to using red light settings, consider using red light bulbs in your bedroom for ambient lighting. This can further enhance your sleep environment by reducing blue light exposure.

What are the benefits of using red light settings?

Using red light settings can preserve melatonin levels, which promotes improved sleep quality and overall health. Additionally, it can enhance mood stability and reduce the risk of mood disorders.

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