Sliding your phone before going to bed is the habit of many people. But the blue light emitted from the screen not only stimulates the brain and delays falling asleep, but also interferes with the secretion of sleep hormone - melatonin. In recent ye...
Sliding your phone before going to bed is the habit of many people. But the blue light emitted from the screen not only stimulates the brain and delays falling asleep, but also interferes with the secretion of sleep hormone - melatonin. In recent years, smart phones have built-in "red filter" function, which is said to reduce the impact of blue light and help sleep. Experts say that red light is indeed less dry than blue light, but the effect is limited, and the real key is to "look at the screen less".
Sleep specialist pointed out that there are two main causes of mobile phones that affect sleep. First of all, the light. The physiological clock of the human body is adjusted by light. During the day, the light promotes awakening, and darkness allows the body to enter dormant mode. Blue light is one of the strongest sources of sober signals, which helps focus during the day, but will cause brain damage at night, thinking that it will delay melatonin secretion during the day. Studies have shown that just two hours of blue light exposure can reduce melatonin by about 22%.
The second reason is content stimulation. Community videos and message notifications will cause dopamine secretion in the brain, which will increase the alertness and anxiety, and make people "slither the more they slip."
Unlike blue light, red light will make the brain think that the sky is darker and the interference with melatonin is smaller. In theory, red filters may help sleep, but the current research results are inconsistent. Dr. Michael Jaffee, director of neurology at Florida University, emphasized that the best way is to avoid using electronic products before going to bed, red light is just the next best solution.
Sleep doctor Alex Dimitriu suggests that red filters can be used as a helping hand, but cultivating a healthy routine and habitual habits before going to bed is the fundamental way to sleep well and deep sleep.
Tips for improving sleep quality● Disable your phone two hours before going to bed to allow your body to naturally enter a relaxed state.
● Reduce the brightness of the screen and reduce light stimulation.
● Enable night mode and automatically convert to a warm screen.
● Use gray mode to remove colors and reduce visual arousal.
● Avoid stimulating content: including thrillers, brain-burning albums or news that makes people excited. The more boring the content before bed, the better, because "boring can make your brain really reopen."
How to turn on red filter on iPhone1. Turn on "Settings"→ "Assisted Use"
2. Select "Show and Text Size"→ Turn on "Color Filter"
3. Click "Color Fixture"→ Slide the color to red to dark red
