this post was submitted on 05 Dec 2023
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Do you use NightShift and Dark Mode, those are helpful altho the name of the game is also brightness, no matter whether its a "good" or "bad" color relative to its effect on sleep
I do. I also messed with the iOS accessibility settings to color shift even more. It helps so much.
I even went to monochrome red at one point and it felt like me cellphone was actively putting me too sleep. Unfortunately monochrome also kills a lot of the enjoyment of using a phone. I was getting sleepier, but felt so bored I just wanted to find something too do to fill the dopamine void.
Unfortunately I have to keep my brightness quite high. My eyes can't focus well in the dark.
Do red laser safety glasses work for you? Laser glasses are really good at filtering everything but their color and red ones mean you won't get the melatonin destroying blue light in.
Yes. They're very effective at making me sleepy, but have 2 big drawbacks: they're uncomfortable to wear in bed with your head on a pillow, and complete monochromaticity seems to ruin any enjoyment you get from using your phone. If I get bored it's much harder to get to sleep because my brain starts fixating on stuff and making me anxious. Yay ADHD.
Why does dark come into this? Like are you referring to lack of ambient light? Having trouble parsing this...
You should use lamps (no overhead lights) and in warm bulb color like as close to incandescent/warm as you can find on the market
Phillips Hue is fantastic for this
That was directly in response to:
Every night I lie in bed, lights off, using my phone for about 20 minutes while waiting for the melatonin to kick in and my brain to calm down. In a dark room I have to keep my phone on quite high brightness (about 1/3rd of maximum).
Lamps aren't an option at that stage as usually my husband is in the room also trying to sleep. I also find that "warm" light still has too much blue
I think it usually recommends 1-1.5 hours prior to bedtime for it to kick in, eh? Also your phone likely has much more blue than a dimmed (10%) Philips Hue Colored bulb programmed to red or amber. Can you look into Philips Hue bulbs, I have them and you can literally ask Siri to set it to
Red(very conducive and non-distuptive to sleep) and set it to as low as like 10% of the brightness capacity.