Too much exposure to artificial blue light before heading off to bed has been shown to adversely affect our chances at getting a good night’s sleep, but reducing that blue light glow to a warmer color can yield great results.
A new addition to macOS Sierra, 10.12.14, was Night Shift. When enabled, Night Shift will adjust colors of your display to the warmer, less intense colors on the spectrum when the sun goes down. Night Shift can also be found on your iOS devices, assuming you are updated to at least iOS 9.3. (Note: not all devices running the prerequisite iOS/OS are capable of running Night Shift) The shift in warmer colors has been shown to lessen the exposure and intensity of the artificial blue light and it’s also is more in-sync with our circadian rhythm, which governs the natural sleep cycle.
To enable Night Shift in iOS:
1 Open the ‘Settings’ app in iOS and go to “Display & Brightness”
2 Tap on the “Night Shift” option underneath the Brightness section
3 Now in the ‘Night Shift’ settings, flip the switch for “Scheduled” to the ON position
4 In the “From / To” section, choose “Sunset to Sunrise” (or set a custom schedule as well if desired)
5 Return back to the Night Shift screen, and, optionally but highly recommended, set the “Color Temperature” to the “More Warm” setting furthest on the righ
6 Exit Settings and enjoy your automatic Night Shifting display
If supported on your Mac:
1 Open System Preferences
2 Click on Displays
3 Click on the Night Shift Tab
4 You can create a custom schedule or choose “sunset to sunrise”
Now when sunset or sunrise comes, the iPhone / iPad display will automatically shift to be warmer, or back to the regular blue-light heavy display.