Screentime and minimising blue light

Published: October 16, 2019

Have you ever binged on Netflix or scrolled through your social media feed before bedtime? Did you know our regular behaviours are surrounding us with artificial blue light from our devices – and it’s tricking and stimulating our bodies into a daytime state of mind?

Digital dependency and staring at screens during the night time hours can make it harder to rest and even cause our eyes to feel sore. But if you’re stuck working in front of your computer, reading e-books, gaming or doing online tasks, there are a few handy tools available.

Use your devices less

The most obvious way to reduce eye strain is to take breaks from your devices or use them less at night in general, so you can ‘wind down’ before bedtime. With an Apple iPhone, you can see a breakdown of how much time you spend on different apps each day – and your findings may shock you! Fortunately you can set a schedule for time away from the screen or time limits for iOS apps in Settings > Screentime if it’s hard to get into the discipline!

Night Light on Windows 10

Newer PCs with Windows 10 have in-built blue light reduction settings, tinting your screen to a more yellow hue at night time. Follow these instructions to turn on Windows Night Light:

  1. Open the Start Menu.
  2. Click on Settings (gear icon) > System > Display.
  3. Turn the Night Light switch on.
  4. Select Settings and adjust schedule or brightness, as needed.

Download a Program

If you’re using an older version of Windows or would like extra options to reduce blue light, you can download a program that will cause your computer display will adjust to the time of day, warming up the temperature of the screen in the evening hours.

Night Shift on Apple devices

Apple devices have “Night Shift” built into iOS, which will work on Mac computers, iPhones, iPads and iPod Touch. You can manually turn on this feature or schedule it to turn on automatically at certain times of the evening, based on the clock and sunset in your geographic location. In the morning the display changes back to its normal settings.

On a Mac computer:

  1. Open the Apple Menu.
  2. Click on System Preferences > Displays > Night Shift tab.
  3. Adjust the schedule or brightness, as needed.

On an iPhone, iPad or iPod Touch:

  1. Open Control Centre (either swipe up on home screen or access through Settings).
  2. Tap the brightness icon to turn Night Shift on or off.
  3. Open Settings > Display & Brightness > Night Shift to adjust schedule, brightness or temperature, as needed.

Night Mode on Android devices

Newer Android devices have a “night mode” built into the settings that features a blue light filter to improve your chances of getting a better night’s sleep. Follow these instructions to turn it on:

  1. Go to Settings > Display > Night Light.
  2. Adjust schedule and intensity, as needed.

Download an App

Some apps may offer more customisation than the built-in settings on your device. If you’re using an Android phone or tablet, consider downloading an app from the Google Play store.

Our tech support team are on call 7 days a week to assist with safely downloading apps, configuring settings and showing you all kinds of ways to help you get the most from your device. To discover more or get in touch, visit our tech support page.

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