“The Secret iPhone Setting That Biohackers Swear By to Stay Asleep at Night” In today’s hyper-connected world, our screens have become an integral part of our lives, but they’re also a major obstacle to a good night’s sleep. We’re constantly bombarded with notifications, emails, and social media alerts that make it impossible to disconnect and wind down before bed. But what if there was a simple solution to this problem? A little-known iPhone setting has been making waves in the biohacking community, and it’s been hailed as a game-changer for those struggling to get a good night’s sleep. In this article, we’ll delve into the world of iPhone hacks and reveal the secret setting that biohackers use to keep their phones from disrupting their sleep – and it’s not the well-known ‘Night Shift’ feature.
The iPhone Setting Biohackers Use to Sleep Better
Managing screen time before bed is crucial for a good night’s sleep, but it’s often challenging to power down your electronic devices, especially in today’s plugged-in world. Biohackers like Dave Asprey swear by a clever iPhone trick that uses red light to keep your screen from sabotaging your sleep.
Unlike blue light, which suppresses melatonin production and makes it harder to fall asleep, red light has longer wavelengths that our eyes perceive as darker. Some research suggests that it may also stimulate melatonin production, rather than suppress it. One study found that female athletes who used red light therapy for 30 minutes a night over two weeks slept better, had higher melatonin levels, and even performed better in endurance exercises compared to a placebo group.
How to Activate Red Mode on Your iPhone
Make your screen sleep-friendly in seconds with these simple steps:
- Open Settings
- Tap Accessibility
- Go to Display & Text Size
- Select Color Filters
- Toggle Color Filters on, then pick “Color Tint” as your filter
- Scroll down and slide Intensity and Hue all the way to the right
- Open Settings
- Tap Accessibility
- Scroll to the bottom and tap Accessibility Shortcut
- Choose color filters
“If you do that, when you wake up in the middle of the night or read your phone before going to sleep, it’s so dim that it doesn’t trigger your brain to wake up and be active,” Asprey said.
Streamline the Process with a Shortcut
To simplify the process, set up a shortcut:
Now, you’ll be able to instantly switch between normal mode and red mode by simply triple clicking your iPhone’s right-side lock button. “The difference in your quality of sleep will be profound,” Asprey said.
Optimizing Your iPhone’s Display for Better Sleep
In addition to using red mode, there are several other ways to optimize your iPhone’s display for better sleep. Here are a few tips:
- Adjust the brightness: Make sure the screen is not too bright, as this can interfere with your sleep. You can adjust the brightness by going to Settings > Display & Text Size > Brightness.
- Use Night Shift: While not the same as red mode, Night Shift can still help reduce the impact of blue light on your sleep. To enable Night Shift, go to Settings > Display & Text Size > Night Shift.
- Use a blue light filter: Some third-party apps, such as f.lux, offer blue light filtering capabilities that can help reduce the impact of blue light on your sleep.
By following these tips, you can help create a sleep-friendly environment on your iPhone and improve the quality of your sleep.
The Power of Eye Masks
Wearing an eye mask to sleep can have a significant impact on the quality of your sleep and your overall well-being. A study published in the journal Sleep found that wearing an eye mask to sleep can help improve alertness and work performance the next day.
The Benefits of Eye Masks
Wearing an eye mask to sleep can have several benefits, including:
- Improved alertness: Wearing an eye mask to sleep can help improve alertness and reduce grogginess in the morning.
- Improved work performance: By improving alertness, wearing an eye mask to sleep can also help improve work performance and productivity.
- Reduced sleep disturbance: Wearing an eye mask to sleep can help reduce sleep disturbance and improve the quality of your sleep.
- Choose a comfortable eye mask: Look for an eye mask that is comfortable to wear and blocks out most of the light.
- Use it consistently: Try to wear the eye mask to sleep every night to get the most benefit.
- Experiment with different types: There are many different types of eye masks available, including silk, cotton, and foam. Experiment with different types to find what works best for you.
The Cardiff University study found that participants who wore eye masks to sleep performed better on cognitive and reaction time exercises the next day compared to those who did not wear eye masks.
How to Incorporate Eye Masks into Your Sleep Routine
Incorporating eye masks into your sleep routine is easy and can have a significant impact on the quality of your sleep. Here are a few tips:
The Impact of Sleep Disturbance on Daily Life
Sleep disturbance can have a significant impact on daily life, affecting cognitive function, mood, and overall well-being. Here are a few ways that sleep disturbance can impact daily life:
- Cognitive function: Sleep disturbance can impair cognitive function, including attention, memory, and decision-making.
- Mood: Sleep disturbance can also impact mood, leading to irritability, anxiety, and depression.
- Overall well-being: Sleep disturbance can also impact overall well-being, including physical health, relationships, and work performance.
- Developing new technologies: New technologies, such as smart beds and sleep-tracking devices, can help monitor and improve sleep quality.
- Investigating sleep-promoting therapies: Therapies, such as cognitive behavioral therapy for insomnia, can help address underlying sleep disorders.
- Examining the impact of sleep on daily life: Further research is needed to understand the impact of sleep disturbance on daily life and to develop strategies for mitigating these effects.
The economic and social implications of sleep disturbance are significant, with costs estimated in the tens of billions of dollars each year.
Future Research Directions
Future research directions for optimizing sleep and reducing sleep disturbance include:
Conclusion
In conclusion, the article has shed light on a lesser-known iPhone setting that biohackers swear by to avoid sleep disruptions caused by their devices. By delving into the science behind blue light emission and its effects on our circadian rhythms, it’s clear that simply relying on Night Shift may not be enough. The “Color Filters” feature, hidden under Accessibility settings, offers a more effective solution by filtering out the sleep-interfering spectrum, allowing users to enjoy their devices without compromising their sleep quality.
The significance of this discovery extends beyond the realm of biohackers and health enthusiasts. In an era where sleep deprivation is increasingly linked to serious health problems, it’s essential that we take proactive steps to mitigate the negative impacts of technology on our well-being. By acknowledging the limitations of Night Shift and embracing the more effective Color Filters feature, we can foster a culture that prioritizes sleep health and overall well-being.
As we move forward, it’s crucial that we continue to scrutinize the role of technology in shaping our sleep patterns and overall health. By doing so, we may uncover more innovative solutions to reclaim our sleep and, ultimately, our lives. As we gaze into the screens that dominate our waking lives, let us remember that the true cost of our connectedness may be our very ability to rest.