Tips & Advice
Danish Kapoor
Danish Kapoor

How to create a healthy nightly routine before going to sleep with your iPhone.

As a requirement of modern life, spending time with our smartphones at the end of the day has become an inevitable action for most of us. However, this can lead to many negative consequences, from eye fatigue to sleep disorders. Fortunately, today's smartphones, such as the iPhone, are equipped with features that will minimize these negative effects. Here are a few suggestions to make your iPhone friendlier for nighttime use:

Dark Mode and Grayscale

Once you start reading text on your iPhone against a darker background, it may take some getting used to at first, but it provides a more comfortable option for the eyes when using your device at night. You may want to consider automatically switching to Dark Mode in settings or enabling Grayscale at certain times. In this way, while reducing eye fatigue, you will also reduce the use of your device at night.

If you don't want to spend the entire day with Dark mode enabled on your iPhone, you can set a schedule to start just as the day begins to transition into evening. Follow the steps below:

  • Settings Start the application.
  • Display and BrightnessGo to .
  • Appearance under Automatic Activate the option.
  • OptionsTap .
  • From Sunset to Sunrise Select the option.
  • As an alternaive, Custom TimingSelect and set the preferred time you want your iPhone to switch to Dark mode.

You can also turn your iPhone screen to black and white using iPhone's Color Filters option. By removing colors from your screen when you use your iPhone at night, you either make it easier on your eyes so you're less tired, or make it less tempting to use so you can sleep instead, whichever is more convenient. To use iPhone in grayscale and create a shortcut:

  • Settings Open the application.
  • accessibilityGo to .
  • Screen and Text SizeSelect .
  • Color FiltersTap and Color Filters Activate the option.
  • Grayscaleselect and Intensity Adjust the slider to the desired setting.
  • Color Filters Turn the button off again (for now) and go back to the main Accessibility menu.
  • Accessibility ShortcutTap .
  • Color FiltersSelect .
  • To switch between color and grayscale display, simply press the iPhone's side button three times.

Night Mode and Automatic Brightness Adjustment

iPhone's Night Mode adjusts your screen's color temperature to be more suitable for nighttime use, allowing you to use your device without disrupting your circadian rhythm. At the same time, it is important for your eye health to enable the Auto Brightness feature, which can automatically adjust your device's brightness settings.

To have your iPhone turn on automatically based on its time and geographic location, do the following:

  • Settings Start the application.
  • Display and BrightnessGo to .
  • Night ShiftPress .
  • Timed turn on the button.
  • Start/End Tap the menu.
  • To track your location's sunlight schedule From Sunset to Sunrise Select the option.
  • As an alternaive Custom TimingTap . Enable Turn On near sunset in your location so your iPhone screen is in sync with your body clock. Make sure it turns off at a time when you usually wake up. After setting a program, go back to the Night Shift menu and Color Temperature Adjust the slider to your preferred temperature level; The warmer the setting, the better it is for your eyes.

Then check your device's brightness levels. Swipe down from the top-right corner of your iPhone to open Control Center. At night, the brightness bar (sun icon) should be 50% or lower. Manually lowering the levels this way is acceptable, but you can also turn on iPhone's auto-brightness feature, which adjusts your screen based on the lighting conditions around you. This is enabled by default but you can check if it's on like this:

  • Settings Start the application.
  • accessibilityGo to .
  • Screen and Text SizeSelect .
  • the bottom Auto Brightness Make sure the option is turned on.
  • If your screen brightness doesn't adjust properly, follow the steps above and turn Auto-Brightness off and on.

Setting a Sleep Schedule

Sleep Focus Mode allows you to set a special sleep schedule and provides uninterrupted sleep during this period without receiving notifications, except for emergencies. You can adjust your sleep and wake-up times through the Health application, as well as temporarily limit access to applications that may disturb you.

To get started, follow these steps:

  • Settings Start the application.
  • FocusGo to .
  • SleepTap .
  • Sleep If the option is not available, tap the “+” sign in the upper right corner, SleepSelect and then Customize FocusPress .
  • Go through each section and customize your Sleep Focus. Select the people and apps you want to allow to receive notifications even when focus is on. To make sure this is for emergency purposes only Allow Repeat Searches for Contacts And Time-Sensitive Notifications for Apps Activate the option. You can also customize your lock and home screens and how certain apps behave when Sleep Focus is enabled.

Then set a recurring bedtime and wakeup schedule:

  • Health Start the application.
  • BrowseTap .
  • SleepSelect .
  • Your Sleep Plan under the title Detailed Plan and OptionsTap .
  • Set Your First Sleep PlanSelect . Alternatively, in an existing program EditPress or Add ProgramTap .
  • Choose which days you want the program to be valid.
  • Drag the bed and alarm clock icons to assign a bedtime and wake-up time, respectively.
  • Set the Alarm option you want. Choose whether you want sound, volume, haptic style, and the snooze option if you prefer one.
  • Add or FinishedTap .

Check that the Sleep Schedule and Use Schedule for Sleep Focus options are enabled and that you have selected a Wind Down period before your desired bedtime. Sleep Focus will automatically turn on at your chosen Low Light setting to facilitate restful sleep.

Using the Downtime Feature

The Downtime feature on your iPhone helps you reduce your screen time before bed by limiting your apps and notifications at designated times. Thus, you can ensure a better quality sleep by reducing unnecessary screen time spent in bed.

iPhone's Downtime feature allows you to block apps and notifications for a set period of time. Here's how to use it for sleep:

  • Settings Start the application.
  • Screen TimeGo to .
  • App and Website ActivityPress , then if you haven't already App and Website ActivityActivate .
  • DowntimeTap .
  • Timed Activate the option.
  • Every daySelect or select which days you want Downtime to take effect.
  • DurationTap .
  • Set the time you want to start getting ready for bed to Start and restrict iPhone app access.
  • Set the time you want to wake up the next day.
  • FinishedPress .

As an alternaive, Turn on Downtime Until Tomorrow You can immediately apply Downtime at any time of the day by tapping . This will keep the feature active until midnight. If you have a set schedule, this Turn on Downtime Until Scheduled It will appear as . This means that Downtime will last until you wake up the next day. A reminder will appear on your iPhone five minutes before the downtime begins.

Set Up Automatic Reminders and Automations

You can consider using the Diary App to evaluate your day and set reminders to help you get into the habit of writing daily before going to sleep.

  • Settings Start the application.
  • DailyGo to .
  • Journaling PlanTap .
  • plan Activate the option.
  • Choose a time when you're most likely to recap your day. For example, it may be appropriate when you are in bed but still awake.
  • Select the days you want the reminder to be sent.

Also, to automatically start white noise or meditation apps that can help you sleep. shortcuts You can use the application:

  • shortcuts Start the application.
  • Automation Switch to the tab.
  • in the upper right corner +Press .
  • SleepTap .
  • When Relief Begins And Run Nowselect , then NextPress .
  • New Empty AutomationTap and then Add TransactionPress .
  • Search for “Background sounds” and Adjust Background SoundsSelect .
  • For action “OpenMake sure it says ” and then FinishedPress .
  • +Tap ” and repeat again. SleepSelect .
  • When you wake up And Run NowSelect , then press Next.
  • Repeat Steps 6 and 7. This time Openby touching ClosedMove it to and then FinishedPress .

If you want to adjust the background sound you hear at bedtime Settings start the application, accessibilityGo to and Audio and VisualSelect . Next Background Soundsgo to, SoundPress and make your selection.


Although smartphone use has become a necessity in the modern world, there are steps we can take to protect our health when using these devices at night. The suggestions mentioned above can help you make your iPhone more sleep-friendly and thus create a healthier night routine. Remember, technology can make our lives easier when used correctly, but it is also up to us to take the necessary precautions for a comfortable sleep at night.

Danish Kapoor