If you ever find yourself lying in bed, scrolling long past the moment you meant to turn in for the night… your screen might have something to do with it.
Modern phones and tablets give off blue light. That’s a high-energy, short-wavelength kind of light that doesn’t exist in nature after sunset. It tells your brain it’s still daytime, spikes your alertness hormone (cortisol), and blocks melatonin, the one that helps you feel sleepy and wind down. No wonder you feel wired at night instead of tired.
Some people try "Night Shift” or "Night Mode,” and that’s a decent start. But those filters still let a lot of blue light through. If you really want to support your body’s natural melatonin production and protect your sleep-wake cycle, there’s something even better. Turn your screen fully red.
Here’s why it matters. Blue light stimulates. Red light doesn’t. Red wavelengths are longer and gentler. When you filter out the blue, you give your brain space to relax. You let your internal clock do what it’s designed to do. This is one of the easiest things to try if you’re struggling with sleep, feeling burnt out, or looking to improve your evening routine. And it’s completely free. No need to take melatonin supplements, which can bring side effects. You can support your body to make melatonin on its own, just by tweaking your screen settings.
Now, full honesty. Some people don’t love how a red screen looks. If that’s you, there’s a plan B. Orange-tinted blue light blocking glasses can help a lot in the evening. They’re far more effective than the clear ones you sometimes see, which barely block the wavelengths that actually matter. If you wear regular glasses, don’t worry. You can get wraparound goggles or clip-ons that fit comfortably without changing your prescription. Either way, you’re helping your nervous system settle down and taking care of your digital wellbeing without needing to overthink it.
It’s a simple change that can support better sleep, boost energy, and improve your overall wellbeing. It’s especially helpful if you’re working on stress relief, screen habits, or creating a softer end to the day.
How to Turn Your Screen Red
For iPhone and iPad Users
You can create a shortcut that switches your screen to red with just a triple click.
Step 1
Go to: Settings ➛ Accessibility ➛ Display & Text Size ➛ Colour Filters
Then:
• Turn on Colour Filters
• Choose Colour Tint
• Slide both Intensity and Hue all the way to the right for the deepest red
Step 2
Go to:
• Settings
• Accessibility
• Accessibility Shortcut
Then:
• Select Colour Filters
Now, triple-click the side or home button any time to toggle the red filter on or off.
Extra tip:
You can also turn on Night Shift and Dark Mode in your display settings to reduce brightness and screen glare in the evening.
But for stronger protection, the red colour filter will be much more effective at removing stimulating blue light. Night Shift and Dark Mode still let quite a bit of blue light through, and simply turning your brightness down doesn’t block those blue wavelengths either. They'll still be there, just slightly dimmer.
For Android Users
There are a few different ways to get a red screen on Android, depending on your device. Try one of these:
Option 1: Use Night Light or Eye Comfort Mode
• Go to Settings
• Tap Display
• Select Night Light, Blue Light Filter, or Eye Comfort
• Turn it on and adjust the colour temperature to the warmest setting
• Schedule it to activate automatically in the evening if your phone allows
Option 2: Use Colour Correction (Android 13 and up)
• Go to Settings
• Tap Accessibility
• Select Colour and Motion (or Vision)
• Tap Colour Correction
• Choose the Red-Green filter
• Set the intensity to high
• Turn on the Colour Correction shortcut so you can toggle it quickly from your navigation bar
Option 3: Use a red screen overlay app
If your phone doesn’t offer these built-in settings, try the free Twilight app on the Google Play store. It creates a red overlay that adjusts to the time of day
Note:
Some phones like Pixel also let you combine these options for a stronger red shift.
This post was crafted with care, curiosity, and a little help from AI to bring you the best sleep-friendly tips faster.
Looking for personalised support for sleep, stress, or nervous system health? Explore live 1:1 and group wellbeing sessions at My Wellness Match.
