We spend 1/3 of our lives sleeping.

Yet we often spend little attention ensuring we get the most out of our sleep.

Quality sleep is linked to better focus, a happier mood, a healthier heart, weight control, and much more. So why not take some small steps that will help your sleep even better?

We're going to adjust your phone settings so that the screen changes color in the evening to a softer, warmer tone. Not only will this serve as a subtle reminder that it's time to start winding down, but it will also limit the harsh blue light your phone is emitting.

Why do you want to limit blue light before bed? That's because blue light can limit the secretion of melatonin, a key hormone related to sleep.

Put simply, blue light "reminds" our body of sunlight and "tricks" our body into feeling like it is still daytime, even though it late in the evening.

Setup night mode on all your devices.

All you need to do in this lesson is turn on "Night Shift" on your smartphone.

Tip: It will likely look strange for the first few days, but stick it out. In less than a week, you won't even notice. After making this change, if you do use a device that doesn't have night shift enabled, you'll instantly notice the blue light, which will feel harsh on your eyes.

Previous Lessons

1. ‍Do Not Disturb‍
2. Notifications‍
3. Web Browsing