Apple says both features are “easier on the eyes.” But let’s cut through the marketing fluff—only one actually reduces real eye strain. If you’re staring at screens late into the night (like most of us), you’re using one of these wrong.
Let’s break down the real science, actual use cases, and battery impact behind True Tone and Night Shift, and which setting actually helps protect your vision in 2025.
What is True Tone? (And Why It’s Not a Blue Light Filter)
True Tone uses sensors to automatically match your screen’s color temperature to the ambient light around you. In daylight, whites look brighter. Under warm indoor lighting, your screen gets slightly yellowish.
But here’s the problem: True Tone is designed for color accuracy, not eye health.
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✅ Great for photographers and designers
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❌ Doesn’t filter blue light
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❌ Not meant to reduce eye strain
You’re not getting any major health benefit. You’re just making the screen look more natural.
What is Night Shift? (And Does It Actually Work?)
Night Shift shifts your screen to warmer tones at sunset (or on a schedule), cutting out blue light—the wavelength most responsible for messing with your circadian rhythm and melatonin production.
According to a 2024 study by Stanford Sleep Research Lab, blue light exposure after 7 PM delayed sleep onset by up to 45 minutes. Night Shift reduced the delay by over 60% when used correctly.
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✅ Actively reduces blue light
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✅ Helps you fall asleep faster
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✅ Easier on the eyes after dark
But there’s a catch: Night Shift alone won’t save your eyes if your brightness is cranked up. And it doesn’t work if you’re still doomscrolling past midnight.
Battery & Performance: Does Either Feature Drain Your iPhone?
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True Tone has almost zero battery impact
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Night Shift is also light on power but not optimized on low-power mode, so results can vary
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Neither setting dramatically affects battery life—no excuse not to use them wisely
What Actually Helps Your Eyes?
Here’s the bottom line:
| Feature | Filters Blue Light | Adjusts to Room Light | Helps Sleep | Best Used When |
|---|---|---|---|---|
| True Tone | ❌ | ✅ | ❌ | Daytime/Indoor use |
| Night Shift | ✅ | ❌ | ✅ | After sunset |
For most people:
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Use True Tone during the day
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Turn on Night Shift after 7 PM
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Combine both for optimal comfort, but don’t rely on them as a fix-all
Pro Tip: Combine With This iOS Setting for Maximum Eye Relief
Go to:
Settings → Accessibility → Display & Text Size → Reduce White Point
This reduces harsh brightness without dimming the screen completely. When paired with Night Shift, it’s the best iPhone display setup for eye comfort in 2025.
Use Night Shift If You Care About Your Eyes
True Tone makes your screen look good. Night Shift makes it feel better.
If you’re serious about eye health, sleep quality, or just reducing that “burned retina” feeling after long sessions—Night Shift wins. Every time.
Joyce Lewis is a talented journalist at 3Zebras, known for her insightful coverage of technology, gaming, and privacy issues. Her work delves into the human aspects of tech, from the politeness of virtual assistants to the security risks of smart toys. Joyce’s articles are engaging and informative, making complex topics accessible to a wide audience.