To access Downtime on iPhone, open the settings app, navigate to Screen Time, and adjust from there. You may want to use these instead of the Bedtime/Wind Down settings, if you need the extra control of not being able to open your fave time-suck app when you're supposed to be dozing off. Android offers a similar feature, “Focus Mode,” which turns off notifications and blocks you from accessing all but your pre-selected apps. All other notifications go straight to your notification center (accessible by swiping down from the top of the screen), preventing you from seeing something that’s irrelevant or stress-provoking if you glance at your phone in the night to check the time. On iPhones, only apps you designate as “always allowed” will show notifications on the home screen when Downtime is enabled. The tools provide detailed information on how much time you use certain apps and types of apps-like social networking-and allow you to set time limits to alert you and even block you from opening apps once you've hit your self-set daily or weekly max.Īdditionally, settings Downtime (iOS) and Focus Mode (Android) can be used to limit notifications from apps at certain times of day. While Screen Time and Android's similar "Digital Wellbeing" were not designed specifically with sleep in mind, they can provide nudges and help you self-regulate phone usage, especially if your evening habit is aimless scrolling. You can customize screen time limits, or block apps after a certain time on iOS and Android devices.Īpple introduced “Screen Time” in 2019, which was designed to help “reduce interruptions and manage screen time,” principally for kids, but adults can benefit, too. Utilize your phone’s usage data to reduce sleep delays and interruptions The Bedtime feature is accessible via the clock app on iOS and Wind Down can be found in the “Digital Wellbeing and Parental Controls” settings on Android. Of course, you can customize alarms on iPhone and Android in the alarm app, and set them to go off on weekdays or a daily basis. IPhone sets an automatic morning alarm for the time and days you choose-a major bonus when it comes to schedule consistency, which is key to increasing your sleep quality and making the most of your waking hours. On Android, Wind Down grays out the screen and blocks notifications based on the schedule you set. When your set bedtime rolls around, iPhones automatically notify you (a setting that can’t be changed), and also stop displaying notifications on the home screen-though they can be viewed in the notification center. This feature allows users to select and set a schedule for sleeping and waking. "Bed Time" on iPhone and "Wind Down" on Android can help users create a daily schedule.īoth iOS and Android have a specific setting to encourage you to tuck in for the night, aptly called “Bedtime” (iOS) or “Wind Down" (Android). Dim the screen and reduce the bright white glare with Dark Mode Night Shift and blue-light filter can be accessed through iOS and Android’s settings in the display subsection. If you decide to turn on your phone's blue-light filter, don’t forget to enable it on other devices you might use before bed, such as laptops, tablets, and desktops. What’s more, you can adjust the level of tint on your screen to fit your needs and preferences. The setting can also be enabled or disabled manually. This mode, called Night Shift on iPhones and Blue Light Filter on Androids, can be set on a certain daily schedule, from 10 p.m. But why not try it? An orange tint never hurt anyone, and if it helps you sleep, it’s well worth it. We know that blue light disrupts sleep, but there’s little research so far on whether this setting actually helps. The idea is that it decreases your exposure to sleep-disrupting blue light that affects your melatonin levels. Perhaps the best known and easiest to use sleep-friendly setting is a simple screen tint that reduces blue light emitted by shifting the color scheme towards orange. Filters that tint the screen orange can be applied on a schedule to limit your exposure to blue light in the evening and night.
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