Protect Your Eyes from iPhone Nighttime Use

Here are some guidelines to help you modify your display settings and develop healthier habits to avoid eye strain from iPhone’s digital screens.

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How to Protect Your Eyes When Using Your iPhone at Night

– Schedule Night Shift on Your iPhone

Blue light is a major cause of eye strain when looking at digital screens and warmer screens emit less blue light.

Night Shift on your iPhone changes the display to a warmer color temperature at night to help you get a better night’s sleep. You can schedule Night Shift to turn on and off automatically at a certain time each day in Display & Brightness settings.

You can also manually turn on Night Shift by swiping up from the bottom of your screen and tapping the Night Shift button in Control Center to toggle it on/off.


Newer iPhone operating systems also feature prompts to remind users to hold their phone farther away from their eyes to reduce eye strain. (Photo: Unplash)

– Adjust Your Screen Brightness

If your screen is significantly brighter or dimmer than your surroundings, swipe up from the bottom of your screen and change the brightness. Adjust the brightness slider in Control Center to be closer to the same level of light in your environment.

– Increase Your Display Contrast. Your iPhone has an option to darken the display colors and increase contrast in Accessibility settings. Higher contrast will make images appear more distinct and may make it easier for your eyes to focus on the screen.

– Increase Your Text Size

Larger fonts can make it easier for your eyes to focus and read text on your iPhone screen. Try changing your Text Size in Display & Brightness settings to a larger font size.

You can also enable Larger Text in your Accessibility settings. 

– Use an Anti-Glare Screen Protector

Consider getting a matte screen protector as an easy solution to reduce glare from your screen. Reducing glare can make it easier for your eyes to focus on the display.

– Take Breaks

The best way to prevent eye strain is to avoid over-exerting your eyes. Try the 20/20/20 method by taking a 20-second break from your screen every 20 minutes and looking at something about 20 feet away.

– Hold Your iPhone Farther Away. Keep your iPhone about 16 inches (40 cm) away from your eyes.

– Clean Your iPhone Screen with a Dry Cloth. Dust can create glare on your screen, and you can reduce this by wiping your screen regularly with a dry cloth.

Courtesy of VTC news

Frequently asked questions

Reducing the blue light emitted by your iPhone is key to protecting your eyes. You can do this by enabling Night Shift mode, which adjusts the colors of your display to the warmer end of the color spectrum. You should also reduce the overall brightness of your screen and avoid using your phone in complete darkness. Additionally, try to maintain a comfortable viewing distance and take regular breaks by activating the ‘Screen Time’ feature to limit your usage.

Blue light is a type of light emitted by digital device screens, and it has a short wavelength, making it more potent and tiresome for the eyes. Prolonged exposure to blue light can lead to digital eye strain, causing symptoms like dry eyes, blurred vision, and headaches. It can also disrupt your sleep patterns by suppressing the production of melatonin, a hormone that regulates sleep.

Night Shift mode on your iPhone adjusts the colors of your display to reduce the amount of blue light emitted. This shift to warmer colors makes it easier on the eyes and helps reduce the negative impact of blue light exposure. You can schedule Night Shift to turn on automatically at sunset and turn off at sunrise, or you can customize the schedule to suit your preferences.

In addition to using Night Shift mode and reducing screen brightness, there are a few other measures you can take. Try to blink more often to keep your eyes moist and prevent dryness. Also, remember to take frequent breaks and follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. This helps relax the focusing muscles of your eyes.

Besides using Night Shift mode, maintain a consistent sleep schedule and create a soothing bedtime routine. Avoid using your iPhone or any digital devices at least an hour before bedtime. If you must use your phone, try to use it in a dimly lit room to reduce the contrast between your screen and the ambient light. You can also enable the ‘Wind Down’ feature in iOS to gradually shift your device to warmer colors as bedtime approaches.