• Xan

How to turn on Blue Light Filters on your Android, iPhone, Mac, and Windows Computer.

You've probably learned by now that the screens on your electronic devices emit blue light which is similar to that of sunlight. When you look at your screens in the evening, it tricks your brain into thinking it's daytime which inhibits the production of melatonin and consequently reduces both the quantity and quality of your sleep. In studies, people that blocked blue light 2 hours before they went to bed slept an average of 26 minutes longer and experienced a higher quality of sleep. In addition to the blue light, the apps on our phones also keep us stimulated and therefore awake for longer. And besides, blue light is just plain bad for your eyes.

Makers of many electronic devices now have built-in blue light filters into their devices to minimize the effect of these screens on your sleep. Despite the ability to use these filters, the best way to improve your sleep is to stop using your devices at least 1-2 hours before going to sleep. However, if that's not possible, here is how you can enable this feature on the most common devices you might be using.


Since the Android operating system is open-source, not every Android has the same features. Since I personally have a Samsung Galaxy 8+, I'm going to share what turning on the Blue Light Filter option looks like on my Samsung Galaxy. However, just bear in mind that other Android devices might look slightly different than this. On the home screen, swipe down from the top of the screen to expand out the settings menu. You can activate the filter by clicking on the "Blue Light Filter" button LIke other devices, you have some ability to adjust the timing of when the filter is on.


I also have an iPhone 11, and there is a setting called "Night Shift" which can activate a blue light filter at certain times of the day. To activate this, go to the "Settings" menu and click on "Display & Brightness". You can either turn it on or off manually, have it activated only during certain hours, or you can have it turn at sunset and automatically turn off at sunrise.


Windows 10 has a built-in "Night light" feature. To activate it, right-click on your desktop and click "Display". If it's not on, set the ""Night light switch to "On". You can adjust the timing of the filter under "Night light settings".


Like Windows, Apple as a blue light filter for its Mac OS. To activate it, got to "System Preferences" then to "Displays". You will click on the "Night Shift" tab. Like the other devices, you can choose to turn the filter on manually, at certain times, or to coincide with sunset and sunrise.

Getting enough high quality sleep is one of the pillars of good health. If you haven't already, take a moment to turn on the blue light filters on all the devices that you use. However, try not to use the feature as a crutch. To optimize your sleeping patterns, make it a habit of getting off these screens a minimum of an hour before you go to bed. My home office is in my basement, so I've made it habit of keeping my mobile devices in my office and not by my bed so I'm less likely to use them right before bed, and I'm tempted to check my e-mails, social media, etc. Start your way on the road to longer, better sleep!

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