Sleep, Screens and Night Mode: Habits for Better Rest | Windback NZ

Sleep, Screens and Simple Night-time Habits: How Light Shapes Your Rest

Disclaimer: This article is for educational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider before making changes to your diet, exercise or supplement routine.

In a world of late-night emails, streaming shows and glowing phones, getting truly restorative sleep can feel harder than it should be. Many people do all the “right” things with food and exercise, yet still wake up feeling tired, wired or flat.

One powerful lever often overlooked is light. Neuroscientists like Dr Andrew Huberman highlight that light is the main signal that tells your brain when to be alert and when to wind down. The way we use screens and indoor lighting in the evening can strongly influence how easily we fall asleep, how deeply we rest and how refreshed we feel the next day.

The good news is that you do not need a perfect routine to benefit. A few simple changes to your evening light habits, combined with supportive nutrition, can make a meaningful difference over time.

Why Light Matters So Much For Sleep

Your body runs on an internal 24-hour clock called the circadian rhythm. This clock is guided by a tiny area in the brain that responds to light entering the eyes. Morning light tells your brain it is time to wake up, set your energy for the day and start a countdown to bedtime later that evening. In contrast, darkness signals that it is time to release melatonin, the hormone that helps you feel sleepy.

Bright light at night, especially blue-rich light from phones, tablets and overhead LEDs, can confuse this system. Research shows that evening exposure to blue light can delay melatonin release, make it harder to fall asleep and reduce time spent in deep, restorative sleep. Even an hour or two of bright screen time close to bedtime can shift the body clock later, so you feel “tired but wired”.

None of this means you need to live in the dark or give up technology. It is about using light more intentionally so that it works with your biology, not against it.

What Dr Andrew Huberman Recommends About Light and Sleep

Dr Andrew Huberman, a neuroscientist and host of the Huberman Lab podcast, shares practical, science-informed tools for better sleep. A core theme of his work is that light is the strongest behavioural tool we have to align our body clock.

In the morning: Get outside soon after waking, ideally within the first 30 to 60 minutes. Natural daylight, even on a cloudy day, is far brighter than indoor bulbs and helps “set” your circadian rhythm for the day ahead.
During the day: Spend some time near a window or outdoors where possible. Regular light exposure supports alertness, mood and energy.
In the evening: Two to three hours before bed, begin dimming lights, shifting to warmer tones and reducing bright screen exposure. If you must use devices, keep brightness low and move screens further from your eyes.

In simple terms, think “bright days and soft, warm nights”. This natural rhythm helps your brain know when to be in work mode and when to move into rest and repair.

Practical Ways To Make Your Screens More Sleep Friendly

You do not have to change everything at once. Try layering in one or two changes at a time and notice how you feel over a few weeks.

1. Use Night Mode and Reduce Blue Light

Turn on the “Night Shift”, “Night Mode” or “Blue Light Filter” setting on your phone, tablet and computer so screens shift to warmer, more amber tones in the evening.
Set these modes to come on automatically a couple of hours before your usual bedtime.
If available, explore colour filter settings that add a red or orange tint for late-night use, which reduces stimulating blue and green light.

2. Dim the Brightness and Change the Angle

Keep screen brightness as low as is comfortable at night. Even a small reduction can lessen the impact on melatonin.
Hold devices at arm’s length where possible rather than very close to your face.
Avoid looking directly into overhead downlights late at night. Use lamps at eye level or lower to create a softer environment.

3. Create a “Last Hour” Routine

Many people find that what they do in the final 60 minutes before bed has an outsized effect on how easily they fall asleep.

Decide on a “screen off” time each night, even if it is only 30 minutes earlier than usual.
Use that time for calming activities such as reading a book, stretching, gentle yoga, journalling or preparing for the next day.
If you enjoy listening to podcasts or audiobooks, consider switching from watching to listening with the screen turned face down.

4. Make Your Bedroom a Low Light Zone

Use warm, low wattage lamps or salt lamps instead of bright overhead lights.
Consider blackout curtains or an eye mask if street lights or early morning sun wake you too early.
Keep phones, tablets and TVs out of the bedroom where possible, or place them across the room rather than beside the pillow.

How to Use Night Mode and Red Screen Settings

Every device names this a little differently, but most modern phones and computers include built-in settings that filter out blue light or shift the screen towards warm, orange or red tones. Below are simple starting points – you can adjust the exact timing, colour and intensity to suit you.

iPhone: Night Shift + Red Screen Filter

Turn on Night Shift (warmer screen):
- Go to Settings > Display & Brightness > Night Shift.
- Toggle Scheduled on and set it from Sunset to Sunrise or choose your own hours (for example, 8 pm to 6 am).
- Move the Colour Temperature slider towards “More Warm”.
Optional: Deep red screen (stronger filter inspired by Huberman’s approach):
- Go to Settings > Accessibility > Display & Text Size > Colour Filters.
- Toggle Colour Filters on.
- Select Colour Tint.
- Drag Intensity and Hue sliders until the screen appears deep red.
Quick access (triple-click shortcut):
- Go to Settings > Accessibility > Accessibility Shortcut.
- Select Colour Filters.
- Now you can triple-click the side button to turn the red filter on or off quickly at night.

Android Phones: Blue Light Filter / Eye Comfort

Names vary by brand (for example “Eye Comfort Shield”, “Night Light” or “Blue Light Filter”), but the steps are similar:

Open Settings on your phone.
Go to Display (or Display & Brightness).
Look for Night Light, Eye Comfort or Blue Light Filter.
Toggle it on and choose a schedule (for example, Sunset to Sunrise or custom evening hours).
Adjust the intensity to make the screen appear warmer or more amber.

Mac (MacBook / iMac): Night Shift + Colour Tint

Night Shift:
- Click the Apple  menu and open System Settings.
- Go to Displays > Night Shift.
- Set a Schedule (for example, Sunset to Sunrise).
- Move the Colour Temperature slider towards “More Warm”.
Optional deeper red tone:
- Go to System Settings > Accessibility > Display.
- Turn on Colour Filters.
- Choose Colour Tint and move the slider towards a red tone.

Windows 10 / 11: Night Light

Click the Start menu and open Settings.
Go to System > Display.
Toggle Night light on.
Click Night light settings to:
- Set Schedule to Sunset to Sunrise or choose custom times.
- Adjust the Strength slider so the screen looks comfortably warm in the evening.

Daily Habits That Support Better Sleep and Recovery

Light is a major piece of the puzzle, but it works best alongside supportive daily habits. A few foundations that many people find helpful include:

Regular movement: Walking, strength training, cycling, swimming or aqua aerobics can all support deeper sleep and better mood. Aqua aerobics in particular is gentle on the joints while still providing resistance and cardiovascular benefits, which many people find helpful as they move through different life stages.
Balanced blood sugar: Including protein, healthy fats and fibre with meals can help avoid the late-night energy crashes and cravings that disrupt sleep.
Consistent sleep and wake times: Going to bed and rising at roughly the same time most days helps stabilise your body clock.
Caffeine timing: Many people sleep better when they keep caffeine to the morning and avoid it in the late afternoon and evening.

Nutrients and Botanicals That Can Support Restful Nights

Supplements do not replace good sleep habits, but the right nutrients can complement your routine, especially when selected carefully and used with guidance from a health professional.

Magnesium For Relaxation and Muscle Ease

Magnesium is involved in hundreds of biochemical reactions in the body, including those related to muscle relaxation and nervous system calm. Many people choose magnesium in the evening to support unwinding after a busy day.

BePure Magnesium Restore 60 caps – combines well absorbed forms of magnesium to support relaxation, muscle comfort and everyday resilience.
Seeking Health Magnesium Glycinate Powder 187.5 g – provides magnesium bound to glycine, a gentle amino acid often chosen for evening use.
Natroceutics Magnesium Trace Minerals Complex 60 caps – includes magnesium with supportive trace minerals for everyday nervous system function.

Saffron and Mood Balance

Saffron has a long history of traditional use for emotional balance. Modern research suggests standardised saffron extracts may support a positive mood and calm outlook, which many people find helpful when winding down at night.

Natroceutics Saffron BioActive 30 caps – standardised saffron extract formulated to support emotional balance and a settled, steady mood.

Ashwagandha and the Stress Response

Ashwagandha is an adaptogenic herb traditionally used to support the body’s response to stress. Some people find it helpful for promoting a sense of calm and balance in the evening.

Natroceutics Ashwagandha BioActive 60 caps – standardised KSM-66 ashwagandha designed to support stress resilience and emotional wellbeing.
SuperFeast Ashwagandha 90 caps – a traditional adaptogenic herb used to support calm energy and overall vitality.

Serotonin Pathway Nutrients

Serotonin is a neurotransmitter involved in mood, calm and sleep pathways. It is also a precursor to melatonin, the hormone that helps signal bedtime to the body. Supporting healthy serotonin production can be one part of a broader sleep strategy.

Seeking Health Serotonin Nutrients 60 caps – features HTPurity® 5-HTP, the direct precursor to serotonin, along with supportive cofactors to help maintain healthy serotonin pathways. Use only under the guidance of a healthcare practitioner, especially if you take antidepressants or other mood medications.

Omega 3s for Brain and Nervous System Health

Omega 3 fatty acids, particularly EPA and DHA, play important roles in brain structure, cell membranes and inflammatory balance. Supporting overall brain and nervous system health can indirectly support mood and sleep quality.

BePure Three Fish Oil 120 caps – high quality EPA and DHA to support brain, eye and cardiovascular health.
Natroceutics Omega 3 Fortified 60 caps – concentrated omega 3s with added vitamin D and antioxidants for everyday wellbeing.

Reishi and Restful Evenings

Reishi is often referred to as the “mushroom of calm” in traditional herbal systems. It is used to support relaxation, stress resilience and a sense of grounded ease.

SuperFeast Reishi 90 caps – reishi extract traditionally used to support relaxation, emotional balance and restorative rest.

Featured Collections

Sleep & Recovery – nutrients and botanicals selected to support wind-down, rest and overnight repair.
Brain Health – support clarity, focus and mental resilience throughout the day.
Stress & Mood – formulations to help you navigate busy, demanding days with greater balance.
Healthy Ageing – long-term support for energy, mobility and independence as the years go by.
Longevity – advanced nutrients for those interested in proactive, science-informed healthy lifespan support.

Final Thought

Better sleep does not usually come from one big change. It grows from many small, repeatable choices. Softening your evening light, giving your brain a clear “time to wind down” signal and supporting your nervous system with movement, nutrition and targeted supplements can gently shift your nights over time.

As Dr Huberman and other sleep experts remind us, your brain and body love consistency. A calmer evening today can be the first step towards more energy, steadier mood and clearer thinking tomorrow.

Always read the label and use only as directed. Supplements should not replace a balanced diet or healthy lifestyle. If sleep problems persist, or if you are pregnant, breastfeeding or taking medication, seek advice from your healthcare practitioner.