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.
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...)
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.
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".