December 14, 2023
Good sleep isn’t just about getting enough hours – it’s about quality too.
I used to struggle with falling asleep after using my phone at night, not realizing how much the blue light was affecting me.
When I learned that phone screens actively prevent our bodies from producing melatonin (our natural sleep hormone), I knew I needed a better system.
That’s why I was excited to try Dr. Peter Attia‘s phone setup that automates better sleep habits.
Note: The following instructions are specifically for iPhone users. Android users will need to look up their device-specific settings for similar features.
Color Filters
- Open your phone’s Settings
- Search for “Color filters” and turn them on
- Watch your screen shift from blue to red light
Quick Access Method
- Go to Settings
- Navigate to accessibility shortcut
- Select color filters as your shortcut
- Triple-click to toggle filters on/off
Full Automation Setup
- Open Shortcuts app
- Create a new shortcut to enable color filters
- Create another shortcut to disable color filters
- Go to Automations
- Set up an evening automation (I use 7 PM) to turn filters on
- Create a morning automation (7 AM) to turn filters off
I’ve found this setup lets me completely forget about managing the filters while protecting my sleep.
It runs automatically every day, turning red at night and back to normal in the morning.
Video Tutorial
If you prefer to follow along with a visual guide, I’ve created a detailed video tutorial showing each step of this process.
You can find it on my Instagram Reels here. The video walks you through the entire setup process in real-time.
Conclusion
Since implementing these iPhone settings, I’ve noticed a real difference in how easily I fall asleep.
The best part is that once you set it up, it runs on autopilot – no need to remember to toggle settings every night.
Even on nights when I need to use my phone closer to bedtime, the red light filter means I’m not disrupting my body’s natural sleep signals.
While this setup is specifically for iPhone users, the principle applies to all screens.
The key is reducing blue light exposure in the hours before bed.
Whether you’re answering late-night emails, catching up on reading, or just checking your schedule for tomorrow, these automated color filters can help protect your sleep quality without requiring you to completely avoid your phone at night.