It’s common for modern operating systems to include a nighttime mode that adjusts your computer or mobile device’s display to show warmer colors come nightfall. This feature aims to reduce the blue light from screens, which is believed to disturb sleep. However, limiting blue light alone might not be as effective as believed.
As interviewed by TechRadar, sleep scientist Dr. Sophie Bostock explained that the major cause of sleep disruption is not so much the blue light emitted from the phone display as it is the intensity and brightness of the display.
The light coming from phones typically measures around 80 lux, a minimal amount of brightness that Dr. Bostock says can only prevent you from falling asleep by up to 10 minutes. Significant effects on sleep patterns, according to studies on circadian rhythms, require exposure to brightness levels of at least 2000 lux.
That we tend to lose track of time while we remain engaged to our phones actually has a bigger effect on our sleep, according to Dr. Bostock. This distraction can delay sleep by up to an hour.
So, there you have it. If you want to sleep on time, just stay away from your phones. Mute alerts and notifications during the night, and keep your phone out of immediate reach while you’re in your bed. Or, you can use your phone to play audiobooks instead. For some users, listening to audiobooks with their favorite narrators can help induce sleep.