Strong upvote for including a lot of evidence, but also enough details of one person’s implementation that the advice will be easier to follow. If even a few people add a few hours of sleep over this, it will be worth the time it took to write. (And of course, as the first post on the new Forum about this topic, it can be a place for others to record their advice.)
Adding to your point about “dimming the lights”:
The Twilight app on Android lets you set a time to dim your phone’s screen automatically (it will also use warmer colors/emit less blue light, which just adjusting brightness won’t).
I highly recommend both of the above apps. If you don’t have light filtering on your computer and phone, and you use them after sundown, taking ten minutes to install these will probably repay you many times over.
I don’t use an iPhone, but those who do have several options.
Strong upvote for including a lot of evidence, but also enough details of one person’s implementation that the advice will be easier to follow. If even a few people add a few hours of sleep over this, it will be worth the time it took to write. (And of course, as the first post on the new Forum about this topic, it can be a place for others to record their advice.)
Adding to your point about “dimming the lights”:
The Twilight app on Android lets you set a time to dim your phone’s screen automatically (it will also use warmer colors/emit less blue light, which just adjusting brightness won’t).
f.lux does the same for desktop computers.
I highly recommend both of the above apps. If you don’t have light filtering on your computer and phone, and you use them after sundown, taking ten minutes to install these will probably repay you many times over.
I don’t use an iPhone, but those who do have several options.