How to Reduce Blue Light on Your Screen

Excessive exposure to blue light from screens can cause eye strain, disrupt your sleep patterns, and potentially have long-term health effects. To reduce the amount of blue light emitted from your computer, smartphone, or tablet, you can use various methods and tools. Here’s how to do it:

1. Night Shift (iOS) or Night Light (Android)

Night Shift (iOS) or Night Light (Android)

iOS (iPhone and iPad):

  • Go to “Settings.”
  • Scroll down and select “Display & Brightness.”
  • Tap “Night Shift.”
  • You can schedule Night Shift to activate during specific hours or turn it on manually. Adjust the color temperature to your preference.


  • Go to “Settings.”
  • Tap “Display.”
  • Look for “Night Light” or “Blue Light Filter.”
  • You can schedule it to activate during specific hours or enable it manually. Adjust the color temperature to reduce blue light.

2. F.lux (Windows, macOS, Linux)

F.lux is a popular software that automatically adjusts your screen’s color temperature based on the time of day to reduce blue light. Here’s how to use it:

  • Download and install F.lux from the official website (
  • Open the program and set your location for accurate sunrise and sunset times.
  • F.lux will adjust your screen’s color temperature accordingly.

3. Night Shift (macOS)

If you’re using a Mac, you can use the built-in Night Shift feature to reduce blue light:

  • Click the Apple menu and go to “System Preferences.”
  • Select “Displays.”
  • Click the “Night Shift” tab.
  • You can schedule Night Shift to activate during specific hours or turn it on manually. Adjust the color temperature to your preference.

4. Use Blue Light Blocking Apps (Windows and Android)

For Windows and Android users, there are third-party apps that provide blue light filtering, similar to F.lux. Some popular options include “Iris” for Windows and “Twilight” for Android.

  • Download and install the app.
  • Follow the app’s instructions to configure the color temperature and schedule.

5. Blue Light Glasses

Blue light filtering glasses are physical glasses that can be worn while using digital screens. They work by blocking or absorbing blue light, reducing its impact on your eyes. You can purchase them online or at eyewear stores.

6. Built-In Blue Light Filters (Windows 10 and Later)

Windows 10 and later versions have a built-in blue light filter feature:

  • Go to “Settings.”
  • Select “System.”
  • Click on “Display.”
  • Under “Night light settings,” you can turn on the night light and adjust the color temperature.

7. Adjust Brightness and Contrast

Reducing the brightness and contrast on your screen can also reduce the intensity of blue light. Experiment with these settings until you find a comfortable level for your eyes.

8. Reduce Screen Time

Limit your screen time, especially in the evening, to minimize exposure to blue light. Engaging in non-screen activities before bedtime can improve your sleep quality.

9. Desktop Screen Filters (Physical)

Consider attaching a physical blue light filter to your computer monitor. These filters are available in various sizes and can be easily attached and removed as needed.

10. Follow the 20-20-20 Rule

To reduce eye strain, follow the 20-20-20 rule: every 20 minutes, take a 20-second break, and look at something at least 20 feet away.

Reducing blue light exposure is essential for protecting your eyes and improving your sleep quality. Implementing one or more of these methods can make a significant difference in your screen viewing experience. Choose the one that works best for your device and preferences, and enjoy the benefits of reduced blue light exposure.

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