Understanding Blue Light
Present in screens and LED lights, blue light can either enhance alertness or disrupt sleep depending on timing of exposure.
Sources and Effects
Common Sources
- • Smartphones and tablets
- • Computer screens
- • LED lighting
- • Modern televisions
- • Fluorescent lighting
Physiological Effects
- • Suppresses melatonin production
- • Increases alertness
- • Affects sleep-wake cycle
- • Can cause eye strain
- • May impact metabolic function
Timing Considerations
Daytime (Before 6 PM)
- • Beneficial for alertness
- • Enhances cognitive performance
- • Helps regulate circadian rhythm
- • Can improve mood
Evening (After 6 PM)
- • Can disrupt sleep patterns
- • Delays melatonin release
- • May affect sleep quality
- • Should be minimized
Protection Strategies
Screen Management
- • Use night mode settings
- • Adjust screen brightness
- • Take regular breaks (20-20-20 rule)
- • Position screens appropriately
Blue Light Filters
- • Blue light blocking glasses
- • Screen protectors
- • Software filters (f.lux, Night Shift)
Daily Recommendations
- • Stop screen use 2-3 hours before bedtime
- • Use warm lighting in evening hours
- • Enable blue light filters after sunset
- • Maintain proper viewing distance from screens
- • Get regular eye examinations