Avoid screens before bed: Blue light harms sleep and health
Exposure to blue light has increased dramatically due to digital devices—LED lights, phones, computers, and tablets are everywhere: at school, work, and home. But how aware are we of the risks?
- Life
- Published Date: 10:30 | 19 March 2026
- Modified Date: 10:32 | 19 March 2026
Blue light primarily affects eye health but also disrupts sleep. Prof. Dr. Osman Şevki Arslan, an eye health specialist, explains how blue light impacts our bodies and offers tips for protection.
Health and Sleep Impacts
Sunlight contains both visible and invisible rays. While exact scientific conclusions are still limited, blue light from screens is suspected of causing eye strain. Prolonged screen use, poor posture, and viewing distance can also negatively affect the skeletal system.
Blue light disrupts the circadian rhythm by interfering with melatonin, the hormone that regulates sleep-wake cycles. Normally, melatonin is suppressed during the day and increases at night, promoting natural sleep. Screens at night can delay this process, leading to sleep deprivation, lower energy, mood disturbances, and reduced cognitive performance.
Screen Curfew Recommendation
Prof. Dr. Arslan advises avoiding digital devices at least 3–4 hours before sleep. Occasional brief use is fine, but prolonged exposure until bedtime prevents natural sleep onset and may lead to reliance on sleep aids or relaxation teas. For example, if bedtime is 11 p.m., stop using screens by 9–10 p.m.
Limit and Monitor Screen Use
Maintaining a proper viewing distance (40–60 cm) and limiting exposure is crucial, as prolonged blue light harms both eye and overall health. Children are especially sensitive: 0–2-year-olds should avoid screens entirely, while 2–5-year-olds should limit use to 40–60 minutes daily. Excessive screen time can negatively affect attention, learning, and sleep quality.