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How to Reduce Blue Light on iPhones or iPads

by Dale Cudmore | Updated: Feb 16, 2022

Reducing your exposure to blue light can reduce insomnia symptoms at night.

While you can use a third-party program like F.lux on Apple devices, they all now have a built-in Night Shift that reduces the amount of blue light emitted.

It takes less than a minute to configure so that it automatically turns on and off each day (you don’t want it enabled during the day).

How to Turn on Night Shift on iPhones and iPads

Whether you’re on your iPhone or iPad, go to:

  • Settings
  • Display & Brightness
  • Night Shift

Toggle the “scheduled” select button to enable night shift, and all that’s left is to schedule when it comes on and off.

Ideally, blue light exposure should be minimized at sunset, and then begun again after the sun rises.

You can set custom start and finish times for Night Shift, but you can also enable it to automatically work around your local sunset and sunrise times.

To do this, go to:

  • Settings
  • Privacy
  • Location services
  • System services
  • Then select the “Setting time zone” option

If you go back to the Night Shift settings again, there should be an option to set it from sunset and to sunrise.

Finally, you can set the “color temperature” of Night Shift. This controls the degree of blue light that is reduced, with a “more warm” temperature emitting less. However, it can also throw off the appearance of certain things on your screen.

A Better Alternative to Night Shift to Reduce Blue Light

Programs like F.lux and Night Shift work by shifting the color of your monitor’s pixels away from blue colors and more towards warm colors like red.

But it doesn’t fully eliminate blue light that is being emitted.

For most people, it doesn’t affect their sleep too much. However, if someone has insomnia and blue light is a significant factor, you want to block as much blue light as possible.

In order to do that, an external accessory like blue light blocking glasses can make the difference. Good ones block 99.9% or more of blue light.

See our review of the best blue light blocking glasses if you want recommendations.

Glasses also help reduce blue light coming from other sources at night (like certain light bulbs).

Medical Disclaimer: The information on is not intended to be a substitute for physician or other qualified care. We simply aim to inform people struggling with sleep issues about the nature of their condition and/or prescribed treatment.

About the authorDale is the founder of Snooze University and a sleep researcher. I overcame my sleep issues and now I'd like to help you do the same by summarizing the latest sleep studies for you.