If smoke is building up from a few candles you have bigger ventilation issues to worry about and fix than light colour or intensity tweaking. CO2 buildup will certainly affect your quality of life (and sleep).

Windows, MacOS, iOS and I believe now Android have it built in, it can help but it’s not that great if you’ll be using your screen till bed time.

White point adjustment doesn’t actually reduces the amount of blue light by that much it’s really due to how LCD screens and their color filters work, some monitors a have built in function to turn on a blue light filter which can also be used in conjunction with white point adjustment e.g Flux which does help it reduce it further.

Which is why I stop all screen use 45min before bed time, more would be too much of a burden for me and less wouldn’t be effective but you should experiment with what works for you.

I also found that watching my OLED TV has considerably smaller effect on me than my computer screens or phone if I use them just before bed. I don’t know if this is due to the nature of the screen since it doesn’t use backlight hence less blue light or is it just due to the fact that the perceived brightness is lower due to the watching distance.

I find that popping on some orange safety glasses an hour before I want to sleep helps much more than flux, partly because you don't have to worry about other sources of blue light, like bulbs: https://www.amazon.com/Uvex-Blocking-Computer-SCT-Orange-S19...

Top rated by Consumer Reports vs other blue light blocking glasses, they block nearly 100% of blue light. You can literally not tell that blue LEDs are on, for example, even when toggling them and off.

Those look awfully uncomfortable, but it's a very interesting idea.

They're actually not bad comfortwise - they're very adjustable, far more so than most glasses.

The problem is what to do if you already have prescription glasses?

Another option by them, which I think is meant to go over glasses: https://www.amazon.com/gp/aw/d/B003OBZ64M/

> White point adjustment doesn’t actually reduces the amount of blue light by that much

Questions.

After reading the comments I would like to ask about good evidence/the state of knowledge for screen workers

- What about the (energy rich) blue light from monitors? Is it dangerous for eyes, long term?

- If the white point adjustment does not do much, why bother with tools like f.lux at all?

As for myself, I've been using f.lux for years but even when I set it to a higher temperature because I'm watching a video I have no problems at all with sleep. I have not used an alarm clock to wake up in the morning in years. I do occasionally use one to take medicine - a chelator (DMSA) - every 4 hours during the night, but have no trouble getting back to sleep and wake up just as refreshed in the morning as if I had had uninterrupted sleep. The waking up, by the way, is all automatic, I don't need an alarm. My brain even considers whether I'm in a "chelator taking" period (1-2 weeks) or not, the day I start I also start waking up during sleep, to take the capsules, the day I stop I don't wake up any more. The brain is amazing and considers a lot of context, when you let it. Alarm-clock pressure to wake up in the morning IMO is a great obstacle to this self-regulation.

I'm still recovering from heavy metal poisoning (lab test verified), I had lots of nights during the main part of the recovery where I had to sleep in two parts, approximately 0-3 and 6-10. I have found that the first few hours are the worst, but the last 1-2 hours of (natural, not alarm-limited) sleep seem to be of even greater importance for overall sleep quality. There is a HUGE difference between getting those last hours (or this last hour) or not. While I may superficially feel more clear and awake when I don't get them there is a feeling underneath that isn't right.

I also have a late night espresso between 8 and 10 pm (of perfect Italian quality), no difference. And before anyone thinks "caffeine", I drink 3-5 (perfect) Italian style espressos per day. I cannot drink regular coffee or bad espresso. It isn't the caffeine, or my body would be satisfied with any coffee drink. I am not, when I can't get my "perfect espresso" I cannot replace it with "just coffee".

Unfortunately Apples version for flux (night shift) is not available older Macs and only available for very few displays (only the few Apple made themselves and a few of their recommended one).

Apple recommends displays? Ever since they discontinued their own display, I've had a dickens of a time using third party displays. My current display flickers for 30-60 seconds before becoming usable on wake, and I would love to night shift again. Where's the list?

Here is the list:

1. LG UltraFine monitors

THE END

Sadly, recommendation notwithstanding, I bought 2 of these 5K monitors for my iMac Pro, but they have the same funky waking problems you describe, and sometimes one doesn't even come on at all, until the machine is rebooted. T_T

(Night Shift does work on them, though. But auto-brightness doesn't, so it's like a soft orange-ish screen in the middle and two BRIGHT AND FIERY ORANGE SCREENS blazing at you at night, unless you manually adjust the brightness...)

This is actually really good. I try not to use any screen after 10pm.

How is it better than reading a book in lamp light? You can just buy a sensible lamp for reading.

Windows 10 now supports flux-like behavior (night light) out of box. I no longer have need to even install flux. Not sure about Apple.

I still use flux since I prefer to filter out some blue light during the day, keeping it around 5500K.

Flux helps just with one part. Relax in evening due to removal of blue light. But second part is, that in morning and during day, you really should see blue/full spectrum and intensive light. Either by going outside, or you can buy some light therapy lamp that provides you with this (when natural light is impossible). I do not think it's good idea to deprive yourself of blue light whole day.

Not to rain on your parade but get a colorimeter and check your screen I’ve used my xrite i1 pro and the amount of blue light doesn’t actually change that much when you switch your white point temperature to warmer settings and especially when it’s as high as 5500K.

MacOS, Windows 10, and Gnome 3 all have a night mode now.

iOS supports it as well - actually there was a controversy when Apple removed f.lux from the app store and then rolled out its own similar feature if I recall correctly.

Orthogonal to your point, but f.lux was never in the App Store because it had to use a private API to pull it off. They did offer it as an Xcode project for a while, IIRC.

It's called Night Shift on OSX and it's also builtin

Some Kobo models have adaptive light, that is, blueish during the day, reddish at night.