Can blue light affect your health?
There’s always a lot of conversation around blue light. You might have heard it mentioned in the news, or chatting with friends. But what is it? Which devices produce it? And how does it affect us? Here, I put a spotlight on blue light and separate fact from fiction.
What is blue light?
Blue light is a type of light often produced by electronic devices like tablets, smartphones and the TV. But, they’re not the only source of blue light. It’s also produced by some types of lightbulbs, and by the sun – although in much larger amounts than items found around the house.
How does blue light affect our health?
Research has shown that blue light can impact how well we sleep at night.
It can prevent our bodies from producing the hormone that makes us feel sleepy, melatonin. This hormone also affects our circadian rhythms.
Our circadian rhythm is our internal body clock that helps us fall asleep and wake up. Blue light exposure can confuse our body clock by making it think it’s daytime at night because of the extra light produced by our devices.
It’s not clear at the moment whether blue light exposure could be linked with other health issues. More research is needed.
Blue light isn’t always bad. Remember that blue light is produced by the sun. Natural light during the day helps our circadian rhythm. Blue light during the day can also help you stay alert and improve your mood.
How much screen time is too much?
There are no set recommendations for how much screen time adults should have. But we know that excessive screen time is linked with:
- poor sleep
- eye strain
- headaches
- bad posture
- low mood
So, it’s a good idea to find ways to reduce the amount of time you spend looking at a screen. If you have a smartphone, you may be able to track your screen time.
How can I limit the effects of screens?
To help prevent eye strain and headaches, it’s recommended to look away from screens or devices for 20 seconds, every 20 minutes, by looking at least 20 feet away or into the distance. This is known as the 20-20-20 rule and can be useful as a reminder.
Make sure your workstation setup is right for you and ask your employer for guidance if you’re unsure how to set this up. This can help prevent issues caused by poor posture.
Remember to attend your routine eye test appointments to make sure you have the right glasses or contact lenses that you need. And, if you’re experiencing any visual changes or issues with your eyes, it’s a good idea to contact your GP or local optician.
We know that evening exposure to blue light from screens can impact how well we sleep, so try to avoid using them in the hour before bed. And, it’s best to keep TVs and other devices that emit blue light out of your bedroom. If you have a smartphone, try checking if it has night settings, which can reduce the amount of blue light on phones at night.
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Sources Sources
- Blue light and insomnia. GP Notebook. gpnotebook.com, last edited March 2025
- Should You Be Worried About Blue Light? American Academy of Ophthalmology. aao.org, published March 2021
- Blue light and sleep. The Sleep Charity. thesleepcharity.org.uk, last updated December 2020
- Circadian rhythms. The Sleep Charity. thesleepcharity.org.uk, last updated December 2020
- Blue light and your eyes. Prevent Blindness. preventblindness.org, accessed August 2026
- Silvani MI, Werder R, Perret C. The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review. Front Physiol. 2022 Aug 16;13:943108. doi: 10.3389/fphys.2022.943108
- Devi KA, Singh SK. The hazards of excessive screen time: Impacts on physical health, mental health, and overall well-being. J Educ Health Promot. 2023 Nov 27;12:413. doi: 10.4103/jehp.jehp_447_23
- Eye safety. RNIB. rnib.org.uk, accessed August 2026
- Visible blue light. Association of Optometrists. aop.org.uk, updated August 2023
- Working safely with display screen equipment. Health and Safety Executive. hse.gov.uk, accessed August 2026
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