Blue wavelengths – which are beneficial during daylight – are disruptive at night time. Anupika Khare investigates this curious wavelength of light, and its effects on our daily lives.

Some of us have been staring at screens our entire life. From our old 80’s TVs to today’s hip and modern Apple TV, we have grown up surrounded by screens. It has become as necessary for one to work on a laptop or a computer screen as it is to take air and water.

The average office worker spends 1,700 hours in front of a computer screen over a year. And these hours only define our time in the office. We are also always staring at our phones, binge-watching another Netflix series, and more.

Hence, it is inevitable that we are constantly exposed to blue light wavelength.

What is blue light?

All visible light we humans see contains the rainbow spectrum, from red to violet. Blue light waves within that spectrum help us stay alert and upbeat. Any visible light source emits blue light waves, whether the sun, a touch screen, or a light bulb. During the day, the sun gives us plenty of blue light waves. But even after dark, we are still exposed to it through various artificial sources.

During the evening, our body releases melatonin, a sleep-inducing hormone. As blue light waves from electronic gadgets keep us alert even after dark, our body cannot generate melatonin. Thus, blue light disrupts our circadian rhythm, which allows us to sleep better. It’s safe to say that our sleep schedules are now being regulated by artificial light instead of the sun.

The impact of lifestyle changes

Due to digital technology and LED lights, not to mention the most significant source of blue light, the sun, we are constantly bombarded with blue light.

Recent studies show that smartphone usage in India rose to 7 hours daily in 2020, and 70 per cent of users say addiction may impact mental health.  Eyestrain, headaches, insomnia, and other ill effects are a few associated problems with all that screen time.

How do blue light-blocking glasses work?

The good news is that you can get computer glasses that promise to do everything from reducing eyestrain to helping you sleep better. You must have come across those blue-light-blocking glasses on social media. These blue-light blocking glasses have filters fitted into the lenses that block or absorb blue light and UV light. This means wearing these glasses while looking at a screen would reduce exposure to blue light waves that may keep you awake after dark.

There are also blue-light blocking glasses that claim to help reduce eyestrain. Most of these glasses are designed to be worn while we work in front of a computer during the day and at night.

But the problem does not end there  

Research shows blue light from electronic devices can lead to changes in your skin cells, including cell shrinkage and death – this speeds up the aging process. Even exposures as short as 60 minutes can trigger these changes.

Another study has revealed that screen time harms your eyes and entire face. According to a new Nature Partner Journals Aging study, long-term exposure to blue light might seriously affect eyes, sleep patterns, whole-body health and longevity.

What does the study say? 

In a study led by Professor Jadwiga Giebultowicz, Ph.D., an expert on circadian rhythms (biological clocks), Oregon State University, researchers examined how blue light affects neurological (brain) and mitochondrial health and longevity by exposing common fruit flies to blue light over time. 

How to protect yourself from blue light

Control your screen time to minimize your blue light exposure. Since screens are unavoidable these days, take vision longevity supplements. Try not to watch TV or work on your laptop before going to sleep to help improve your sleep.

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Anupika Khare is a technology enthusiast who enjoys reading and writing on that subject. In her free time, she enjoys scrolling through social media and learning about new technologies that's affecting her life.


  1. I never knew that blue light could have such a negative effect on health. Thanks for sharing this information! But yes, screens are unavoidable these days… I’m typing this comment on my laptop right now. Lol

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