Benefits of making your phone screen red and how to
In our screen-driven world, your smartphone could be sabotaging your sleep and overall health without you even realizing it. The culprit is blue light emitted by devices like phones, tablets, and computers. Blue light disrupts your circadian rhythm by suppressing melatonin production, the hormone responsible for regulating sleep, and signals to the body that it’s daytime, even when it’s not. This disruption can lead to poor-quality sleep, reduced energy levels, and even long-term metabolic effects. By "biohacking" your phone to switch to a red screen in the evenings and before sunrise, you can mitigate the impact of blue light and support your body's natural sleep-wake cycle. In my quest to improve my own circadian health, I’ve been focusing a lot on “healthier light,” and avoiding disrupting blue light sources as much as possible. Switching my iphone to a red screen is one recent change I made that has helped immensely.
Switching to a red screen is a simple yet powerful way to support your circadian rhythm. Red light wavelengths are much gentler on your eyes and have minimal impact on melatonin production, making them ideal for evening use. This shift can help signal to your brain that it’s time to wind down, preparing your body for restful, restorative sleep. Additionally, by reducing screen-induced eye strain and fatigue, a red screen can help you feel calmer and more relaxed in the hours leading up to bedtime. I switch it to the red light setting around sunset and not only do I avoid the glaring blue light, but a phone is a lot less enticing to doomscrool on when you’re only looking at shades of red. In the morning I typically wake up before sunrise, so the red setting prevents that “midday light” from blasting my eyeballs first thing in the morning.
Beyond improved sleep, adopting a red screen can boost your overall energy and focus throughout the day. By keeping your circadian rhythm in sync, you’re more likely to wake up refreshed and maintain steady energy levels. A simple switch of your phone’s screen is an actionable step that can help optimize sleep, energy, and mitochondrial health. This video does a great job explaining how to put your phone in red mode.
