Screen time and blue light: protecting sleep and eyesight

What is blue light?

Blue light comes from the sun, LED bulbs and digital screens. Phones, tablets and laptops emit high‑energy blue wavelengths that can keep you alert and suppress melatonin. Prolonged exposure, especially in the evening, interferes with the body’s natural sleep‑wake rhythm and may cause headaches and blurred vision.

Effects on sleep and eye health

• Sleep disruption: Blue light tricks your brain into thinking it’s daytime, delaying the release of melatonin and making it hard to fall asleep. Poor sleep is linked with mood changes and reduced immunity.
• Digital eye strain: Staring at screens for hours can lead to dry eyes, headaches and difficulty focusing. Blue‑light exposure may contribute to macular damage over time.
• Impact on kids and teens: Children’s eyes absorb more blue light than adults’, and late‑night screen use can affect their growth and learning. 

Simple ways to cut down exposure

1. Set device settings: Activate night mode or blue‑light filters on your phone and computer after sunset to reduce glare.
2. Follow the 20‑20‑20 rule: Every 20 minutes, look at something 20 metres away for 20 seconds to relax your eye muscles.
3. Limit screens before bed: Put away devices at least one hour before bedtime. Read a physical book or listen to music instead.
4. Use proper lighting: Opt for warm, dim lighting in the evening instead of bright overhead lights. If you work under fluorescent lights, take breaks outside in natural light.
5. Consider blue‑light‑blocking lenses: If you spend long hours in front of screens, speak with an optometrist about glasses that filter blue wavelengths. 

If you’re dealing with persistent headaches, blurred vision or trouble sleeping, schedule a visit at SanoMed Medical Clinic. Our family doctors can assess whether screen habits are affecting your health and provide guidance.