You might not know this, but smartphone screens emit bright blue light, in order to make it possible for us to see even in the brightest conditions. However, this blue light is strong enough to confuse our brain at night as they mimic the brightness of the sun, causing our brain to halt the production of melatonin, a hormone that tells our body when to sleep. Hence, the lack of melatonin disturbs the biological clock of our body, resulting in insomnia and unnatural sleep cycles, which in turn lead to serious health risks.

Here’s how exposure to blue light affects your brain and body:

The impact of blue light is even more significant for teenagers, who are more vulnerable to the effects of light than adults. This is because circadian rhythm naturally shifts during adolescence, causing teenagers to feel more awake late into the night.

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What You Can Do:

The first thing you can do is limit your screen time before bed, turning all screens off at least two hours before you plan to fall asleep.

You can start using night vision Blue right reflecting glasses. Once the clock hits 7PM you need to wear these glasses. This way you can maintain the melatonin level in your body and get good sleep during night.

You can also change the tint on your devices to a more natural colour if your phone has this option, or download software that allows you to adjust the colour of your screen display to the time of day — warm at night and brighter during the day — and cuts the blue light being emitted. Also simply reducing screen brightness can help.