Blue light and your brain

Tips to protect your eyes and brain from toxic blue light

How Blue Light Affects Your Brain & Eyes (And What to Do About It)

Introduction

In today’s world, we are surrounded by screens. From work to entertainment, we rely on technology, but there’s a hidden cost: blue light exposure. It impacts our sleep, eye health, and even brain function. Let’s dive into what blue light does to your body and how you can protect yourself.

What is Blue Light?

Blue light is a type of high-energy visible (HEV) light emitted by screens, LED lights, and even the sun. While natural blue light regulates our sleep-wake cycle, excessive artificial exposure can throw our systems out of balance.

The Negative Effects of Too Much Blue Light

• Sleep Disruption: Blue light suppresses melatonin, the hormone that helps us fall asleep. This can lead to restless nights and groggy mornings.

• Eye Strain and Fatigue: Too much screen time can cause digital eye strain, headaches, and dry eyes.

• Brain Fog and Fatigue: Overexposure to blue light can lead to difficulty concentrating, mental exhaustion, and mood swings.

How to Protect Your Brain and Eyes from Blue Light

• Use blue light filters. Most devices have a "Night Shift" or "Blue Light Filter" mode—turn it on.

• Try blue light blocking glasses to reduce exposure and protect your vision.

• Follow the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for at least 20 seconds.

• Reduce screen time before bed. Aim for 60 minutes of screen-free time before sleeping.

• Use warm lighting in the evening. Switch to soft, amber lights at night to support melatonin production.

Final Thoughts

Our world is digital, but we can still create a healthy balance. Small shifts in habits can lead to better sleep, improved focus, and healthier eyes. What’s one change you’ll make today?

Let’s protect our well-being—one screen break at a time.