Change These Phone Settings NOW — Bryan Johnson

Start with reducing blue light at night by enabling Night Shift or Android Bed Mode, which shifts blue-enriched light to warmer tones below the 30 lux threshold to preserve melatonin [01:02–01:20]. For late-night phone checks, activate red light mode for complete blue light elimination [01:20–01:46]. The video explains that staring at blue light from your phone suppresses melatonin and spikes cortisol, making it harder to fall asleep and reducing sleep quality even if you do fall asleep quickly [00:27–01:02].