Blue light exposure is the new smoking. It is extremely damaging to our health – we’re just starting to learn some of its negative side effects.

Blue light decreases sleep quality by suppressing the release of the hormone melatonin. Melatonin helps us reach a deep and reparative state during sleep. Additionally, melatonin boosts the immune system and helps to fight cancer.

Too much blue light results in poor immune function. It’s no wonder that exposure to blue light –especially two to three hours before bed – has been linked to a growing number of health issues.

Here’s how to hack your phone screen to avoid blue light exposure. No, iPhone “night mode” isn’t enough!:

1. Go to Settings > General > Accessibility > Display Accommodations.
2. Once you’re in Display Accommodations, you will see “color filters.” Click that option; you’ll see a little line of colored pencils. Once you toggle the color filter icon to “on” you will see a few choices.
3. Click “Color Tint.” Next, scroll down until you see the “intensity” and “hue” sliders.
4. Viola! A red screen!

Here’s a little shortcut to easily turn the red mode on or off:

1. Go to Settings > General > Accessibility.
2. Scroll to the bottom.
3. Click “Accessibility Shortcut” and click “color filters.” Triple click the Home button (or side button for iPhone X) to turn red light on and off.

I highly recommend turning on your red-light filter after sunset (7 or 8 pm). Your brain, body, and immune system will thank you!