Dr. Matthew Walker

You've got to be a bit careful in terms of what you're reading. If it's the content, you know, if it's all sorts of salacial stuff, then, you know, maybe the heart rate is going in the wrong direction. But for the most part, that's completely fine. But I would say... Two things about your phone.

You've got to be a bit careful in terms of what you're reading. If it's the content, you know, if it's all sorts of salacial stuff, then, you know, maybe the heart rate is going in the wrong direction. But for the most part, that's completely fine. But I would say... Two things about your phone.

You've got to be a bit careful in terms of what you're reading. If it's the content, you know, if it's all sorts of salacial stuff, then, you know, maybe the heart rate is going in the wrong direction. But for the most part, that's completely fine. But I would say... Two things about your phone.

If you have to take the phone into your room, because again, I don't want to be puritanical, that genie of the phone being in the room is out the bottle and it's not going back in, no matter what I say. Two rules. If you can, you can find some software that can try to turn the screen monochromatic so everything goes black and white.

If you have to take the phone into your room, because again, I don't want to be puritanical, that genie of the phone being in the room is out the bottle and it's not going back in, no matter what I say. Two rules. If you can, you can find some software that can try to turn the screen monochromatic so everything goes black and white.

If you have to take the phone into your room, because again, I don't want to be puritanical, that genie of the phone being in the room is out the bottle and it's not going back in, no matter what I say. Two rules. If you can, you can find some software that can try to turn the screen monochromatic so everything goes black and white.

And it's pretty surprising at how reduced in terms of the activation.

And it's pretty surprising at how reduced in terms of the activation.

And it's pretty surprising at how reduced in terms of the activation.

And my phone's next door. Let me show you this. I'm going to... Hang on. Wait there, people. I promised people who are listening, we did not plan this. This is completely... So you'll know... There's a accessibility function that allows you to turn things grayscale. Have you ever seen anyone do that? Oh, that's genius. And turn all of the blue off and turn it just red. So you can see here.

And my phone's next door. Let me show you this. I'm going to... Hang on. Wait there, people. I promised people who are listening, we did not plan this. This is completely... So you'll know... There's a accessibility function that allows you to turn things grayscale. Have you ever seen anyone do that? Oh, that's genius. And turn all of the blue off and turn it just red. So you can see here.

And my phone's next door. Let me show you this. I'm going to... Hang on. Wait there, people. I promised people who are listening, we did not plan this. This is completely... So you'll know... There's a accessibility function that allows you to turn things grayscale. Have you ever seen anyone do that? Oh, that's genius. And turn all of the blue off and turn it just red. So you can see here.

How in... How on earth did you do that? Just internally on iPhone. So you go into Settings and Accessibility, and then the same as you triple-click to go grayscale, the same function, but you just use the slider on the red side. You kill all of the color except for red, and that means it's so much darker.

How in... How on earth did you do that? Just internally on iPhone. So you go into Settings and Accessibility, and then the same as you triple-click to go grayscale, the same function, but you just use the slider on the red side. You kill all of the color except for red, and that means it's so much darker.

How in... How on earth did you do that? Just internally on iPhone. So you go into Settings and Accessibility, and then the same as you triple-click to go grayscale, the same function, but you just use the slider on the red side. You kill all of the color except for red, and that means it's so much darker.

So when you do this, especially if you need to use it a little bit later on in the evening, you just triple-click, and it goes from... You just stack the two things, which is first, it's almost monochromatic,

So when you do this, especially if you need to use it a little bit later on in the evening, you just triple-click, and it goes from... You just stack the two things, which is first, it's almost monochromatic,

So when you do this, especially if you need to use it a little bit later on in the evening, you just triple-click, and it goes from... You just stack the two things, which is first, it's almost monochromatic,

But second, it's desaturated the blue light and it's the blue light, which is the lower wavelengths that are most deleterious to harming your melatonin. It's that black belt strategy. Blue light. By the way, do you know why it's the blue light that's so bad for your melatonin?

But second, it's desaturated the blue light and it's the blue light, which is the lower wavelengths that are most deleterious to harming your melatonin. It's that black belt strategy. Blue light. By the way, do you know why it's the blue light that's so bad for your melatonin?