We've all heard about “night mode” on our smartphones.

It's that feature that subtly pops up to encourage us to activate a warmer screen color before bedtime, supposedly to improve our sleep.

But could this popular feature actually be making things worse for us? Recent research suggests it may not be as helpful as we think. In fact, it may be doing the opposite of what we expect!

Understanding Night Mode: The Science Behind It

Night mode is designed to shift the colors on our screens from the colder, bluer tones to warmer yellows, under the assumption that blue light affects our sleep. This idea stems from research conducted about 20 years ago that linked blue light exposure to sleep disruption. Researchers discovered a light-sensitive protein in the eye called melanopsin, which regulates our body clocks by detecting brightness, particularly the blue light that short-wavelength photons emit.

However, new findings challenge this assumption. Dr. Tim Brown, in a study published in Current Biology, and his team suggest that it is not the blue light that disrupts our sleep, but the brightness of the light itself. The study conducted on mice reveals that warm yellow light, contrary to popular belief, is actually worse for sleep when compared to blue light, provided the brightness levels are the same.

The Role of Brightness vs. Color

According to Dr. Brown's research, our body clocks are more sensitive to the intensity of light rather than the color of the light itself. The melanopsin system, which was once thought to be particularly sensitive to blue light, turns out to be much more responsive to brightness. In the study, when light was equally dim, the blue light seemed to have a calming effect, making it less disruptive to the body clock than warmer yellow light.

It seems like a simple principle that makes sense when you think about it: daylight tends to be yellow, while twilight has a bluish hue. Both of these natural light changes play an important role in signaling the body about the time of day. While this research was conducted on mice, scientists believe the results could likely apply to humans as well.

What Does This Mean for Us?

If your phone keeps prompting you to switch to night mode, it might be time to ask yourself a more important question: should you even be on your phone in the first place? Research aside, we all know that the real issue isn't the color of the screen—it's the temptation to scroll through social media, check messages, or browse the internet when we should be winding down for the night.

All these distractions, whether from the phone or the content on it, are what truly keep us awake. Ultimately, the only real night-mode switch we need is the off button. Putting our phones down, away from the bed, can be the most effective way to ensure better sleep.

Rather than focusing on the color of the screen, we should focus on putting our devices aside and allowing ourselves the peaceful rest we deserve!