Reduce screen exposure
Minimizing screen time can help improve sleep quality and overall mood.
What You'll Do
Limit screen time before bed.
Scientific Basis
Using night-mode (warmer color temperature) on iPhones had no significant effect on sleep latency, duration, or efficiency in college students, suggesting mood benefits may not stem from light filtering alone.
Duraccio, K. M., Zaugg, K. K., Blackburn, R. C., & Jensen, C. D. (2021). Does iPhone Night Shift mitigate negative effects of smartphone use on sleep outcomes in emerging adults? Sleep Health.The Science of Impact
Understanding that mood improvements require more than just screen adjustments can lead to better sleep hygiene practices.
This study highlights the need for comprehensive lifestyle changes to enhance sleep quality, rather than relying solely on technology.
Awareness of the limitations of light filtering can help individuals make more informed choices about their nighttime routines.
Pro Tips
Establish a consistent sleep schedule by going to bed and waking up at the same time daily.
Limit screen time at least 1 hour before bedtime to reduce potential sleep disturbances.
Create a relaxing bedtime routine that includes activities such as reading or meditation for at least 30 minutes.