Top biohacker says this iPhone hack will improve your sleep
Seeing red usually means you're about to blow a fuse — but when it comes to sleep, it might be just what your brain needs.
Dave Asprey, the self-proclaimed 'Father of Biohacking,' swears by a clever iPhone trick that uses red light to keep your screen from sabotaging your sleep — and it's not just switching to 'night shift' mode.
'This is what biohackers do so that their phones don't wake them up at night,' Asprey told The Post.
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4 Dave Asprey is an entrepreneur, best-selling author and top biohacker.
Robb Report via Getty Images
Why blue light is the real sleep demon
It all comes down to your circadian rhythm — the internal clock that signals when it's time to wake up and when it's time to wind down.
As the sun sets, your brain kicks into nighttime mode by releasing melatonin, a hormone that makes us feel tired. But the blue light from your phone and other screens interferes with that process by suppressing melatonin production, making it harder to fall — and stay — asleep.
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Worse yet, research suggests that blue light doesn't just delay sleep; it also impacts its quality. Studies show that nighttime exposure can reduce the time we spend in deep sleep and rapid eye movement (REM) sleep, which are both crucial for consolidating memories, regulating mood and supporting overall cognitive function.
This poses a significant problem, especially since nearly 90% of Americans report using a screen in bed before falling asleep most nights, according to a Sleepopolis survey.
Red light to the rescue
The Sleep Foundation recommends powering down your electronic devices, like cellphones, at least 30 minutes before bed. But in today's plugged-in world, that's easier said than done — including in the middle of the night.
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'You should be able to wake up, check your alarm and go back to sleep, but if your iPhone is on this standard blinding mode, it doesn't work,' Asprey said.
4 Managing screen time before bed could improve overall sleep quality and mental health.
Andrey Popov – stock.adobe.com
His simple fix? Turn your iPhone screen red.
Unlike blue light, red light has longer wavelengths, which our eyes perceive as darker. Some research suggests that it may also stimulate melatonin production, rather than suppress it.
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One study found that female athletes who used red light therapy for 30 minutes a night over two weeks slept better, had higher melatonin levels and even performed better in endurance exercises compared to a placebo group.
There's also evidence that red light may help preserve night vision and reduce grogginess after waking up.
How to activate red mode on your iPhone
4 Normal iPhone display, which emits blue light.
TikTok/thrivewithcandice
4 iPhone in red mode, which counteracts blue light.
TikTok/thrivewithcandice
Make your screen sleep-friendly in seconds with these simple steps:
Open Settings Tap Accessibility Go to Display & Text Size Select Color Filters Toggle Color Filters on, then pick 'Color Tint' as your filter Scroll down and slide Intensity and Hue all the way to the right.
'If you do that, when you wake up in the middle of the night or read your phone before going to sleep, it's so dim that it doesn't trigger your brain to wake up and be active,' Asprey said.
To streamline the process, set up a shortcut:
Open Settings Select Accessibility Scroll to the bottom and tap Accessibility Shortcut Choose color filters
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Now, you'll be able to instantly switch between normal mode and red mode by simply triple clicking your iPhone's right-side lock button.
'The difference in your quality of sleep will be profound,' Asprey said.
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Between the dozens of daily serums, moisturizers, toners and cleansers featured in the videos, the average routine was six steps long, costing about $168 — with some more than $500 — for one month's worth of product, according to the study. 'When you have kids waking up at 5:30 in the morning on a school day to have enough time to layer on these complicated regimens, I think it becomes less about health and more (about) pursuing an idea of beauty that is unrealistic and problematic,' said Hales, who is also a postdoctoral research fellow at Feinberg. The findings raise serious ethical questions about how social media content influences young people in their everyday lives, she added A TikTok spokesperson, noting that this type of content is 'common across all media,' said the platform is only for users ages 13 and older, and any creators suspected to be under 13 are removed. Additionally, they said that TikTok works with third-party doctors and experts in adolescent development to implement safeguarding policies. Most of the studied skin care routines lacked a form of sunscreen but contained products that could increase sun sensitivity and risk of skin cancer, the authors found. Common active ingredients found in recommended skin products were alpha hydroxy acids or AHAs, mild chemical exfoliants that help remove top layers of skin cells, Hales said. While they have the intended effect of evening skin tone and creating a more youthful appearance, they are known to make the skin more vulnerable to the sun's ultraviolet rays. 'I would recommend daily sunscreen use for all ages and regimens, but especially for those using these (AHAs),' Hales said. 'It's a necessary step to prevent permanent skin damage.' Those AHAs, as well as vitamin-based ingredients such as niacinamide, are also considered potential irritants, carrying side effects such as redness and dryness, especially with overuse. 'In many cases, the girls may not have realized they were applying the same active ingredient again and again, which just increases the risk of irritation,' said Dr. Tara Lagu, senior study author and adjunct lecturer of medicine and medical social sciences at Feinberg. More than half the products contained fragrance — a common cause of allergic contact dermatitis — and 20 other inactive ingredients that are known allergens, according to the study. 'Misinformation is a big issue on social media, but especially for these content creators younger than 18,' said Dr. Sonal Shah, a board-certified dermatologist in Cleveland and director of pediatric dermatology at University Hospitals Rainbow Babies & Children's Hospital. Shah was not involved in the study. 'These are sources that perhaps don't have a scientific background and are not well read in the science behind a lot of these products, how they work, or what risks they carry,' Shah said, adding that there are board-certified dermatologists on TikTok that could offer more credible advice. Other concerning trends Shah has seen in her practice, but were not mentioned in the study, include mechanical exfoliants, such as scrubbing wands or cleansers containing plastic microbeads, which are often too rough for facial skin. The study also noted that many of the creators were offering tips relevant to those with lighter complexions, which may exclude the unique skin care considerations of darker complexions while perpetuating harmful ideals of 'brighter' skin associated with whiteness. Both Shah and Hales recommend children under 18 who are not dealing with acne use a gentle cleanser with no active ingredients, paired with a fragrance-free moisturizer and a daily mineral sunscreen. In general, children will not benefit from anti-aging products that promise to boost skin elasticity or eliminate fine lines, Shah said. In these young ages, collagen production is at the highest it will ever be. As children reach puberty, however, they may produce more acne-causing hormones. In those cases, Shah recommends adding an over-the-counter product with salicylic acid or a low percentage of benzoyl peroxide. 'Their skin care does not have to be complicated and does not have to be very expensive,' Shah said. Parents 'can talk to a board-certified dermatologist or pediatric dermatologist if there are skin concerns that are significant or don't respond to over-the-counter treatment.' Ultimately, if parents are concerned about their child's skin care regimen, they should talk about it, said Jennifer Harriger, a professor of psychology at Pepperdine University who studies childhood development, in a statement. 'I think that it is always best to have open conversations with children about the messages they see on social media as well as their own intentions behind purchasing particular skincare products,' said Harriger, who was not involved in the study. It's also important to keep an open mind, understanding the social dimension of youth beauty and wellness content, Hales said. 'These videos show a kind of playful self-expression that's very appealing to this age group,' Hales said. 'These are girls who are just starting to develop their own sense of independent identity, how they present (themselves) in the world, their gender identity, and in many cases what it means to be a girl in our society.'
