Most screens use white light today that’s actually blue-ish. That ‘blue light’ can disrupt your sleep, if you tend to use your phone, tablet or laptop within an hour of going to bed.

This has been known for years. (See this Harvard Health story Blue Light’s Dark Side.) So the answer’s simple, right? Don’t use screens an hour before bedtime!

No, we know that won’t work for gadget-loving TechTree readers. But don’t: there’s an app for that. No, really.

But first, why do late-night screen users complain about not being able to sleep well? Why do they get headaches?

Well, apparently, the blue light (around the 430 nm range, in the spectrum) widely used in screens due to its whiteness and brightness, suppresses the release of a sleep-inducing hormone called melatonin.

Now, the simple tech solution: apps. Caveat: Apps and tech are no substitute for sleep! You still need enough hours of sleep!

Still, using these apps can help reduce blue light emission, and give you a good night's sleep.

f.lux: This is probably the most popular of the apps on the computer. You can get it for Windows, Mac OS, or Linux. It reduces blue light emissions from your PC screen as the clock approaches bed-time, making the screen warmer. It even picks up your location, so it knows when sunset is. Late at night, the screen can look quite reddish, but it’s still very readable. Get it here.

Kids Sleep Dr: This helps parents “understand your child’s sleep patterns, to help them sleep better”, from new-borns to teenagers. It also gives sleep tips personalised to your child so that “you can also sleep better”! Get it here.

Twilight: This blue-light filtering app for Android adjusts device brightness and color, thereby reducing stress to your eyes closer to bed-time. It dials in a red filter as the evening progresses. Filter intensity is adjusted to the sun cycle in your location. Get it on the Play Store here.

Bluelight Filter for Eye Care: An Android app that works similarly to Twilight. SImple to use. Like Twilight, no adverse effect on battery. Get it on the Play Store here.

What about iPhones and iPads? Well, the only ones, such as f.lux that work on iOS require jailbroken devices, as they use ‘unauthorised’ APIs. Other sleep apps for iOS like Sleep Cycle are nice, but don’t adjust blue light.

- Prasanto K Roy with Manu Jose Chiramel

Tags : Twilight Android App