Excessive exposure to blue light from smartphones and digital devices can harm both mental and physical well-being, especially when used before bedtime. It disrupts melatonin production, delaying sleep onset and reducing deep, restorative sleep. This can lead to insomnia, daytime fatigue, and long-term circadian rhythm imbalances—factors associated with increased risk of metabolic issues, high blood pressure, and heart disease.

Blue light also contributes to digital eye strain, triggering symptoms such as dry, irritated eyes, headaches, blurred vision, and neck or back pain during extended screen use. Over time, it may even increase the risk of age-related macular degeneration.

Mental health can be affected as well. Nighttime scrolling is known to worsen anxiety, mood disturbances, and reduce focus. Sleep deprivation from blue light exposure can also disrupt appetite regulation, contributing to weight gain and poor cognitive performance.

Additionally, studies suggest blue light may damage skin by breaking down collagen, encouraging pigmentation, and accelerating signs of aging.

To minimize health risks, experts recommend reducing screen time 1–2 hours before sleep, using blue light filters or glasses, following the 20-20-20 rule, blinking often, and taking regular screen breaks. These simple changes can greatly enhance sleep, eye health, mental clarity, and overall wellness.