Screens are everywhere in today's digital world, and it's tough to avoid them. From smartphones and laptops to TVs and gaming systems, almost every device we use has a screen. The amount of time we spend using these devices is called screen time.
Most of these screens, including LED TVs, computers, tablets, smartphones, e-readers, and even LED lights, emit blue light. While blue light naturally comes from the sun, artificial blue light from devices has become a major part of our daily lives.
How blue light affects sleep and memory
According to Harvard Medical School website, using smartphones or other blue light-emitting devices before bed can reduce melatonin, the hormone that controls sleep. This makes it harder to fall asleep and reduces the amount of deep sleep, which is essential for learning and memory.
For example, if you scroll through social media late at night, you may sleep fewer hours and also feel less refreshed the next morning.
How screen time impacts the developing brain
Dr. Michael Rich, a pediatrician at Boston Children's Hospital, explains in an article featured by Harvard Medical School that children's brains are constantly forming and trimming connections. Too much digital media can interfere with this process. He notes that stimulation from screens is often "impoverished" compared to real-life experiences.
Children need a mix of online and offline activities such as outdoor play, reading, and creative hobbies. Dr. Rich adds, "Boredom is the space in which creativity and imagination happen," urging parents to allow kids time away from screens.
Why games and social media feel addictive
He also explains that most online games and social platforms use a variable reward system, similar to slot machines. For example, when you post a photo, you may get many likes one day and very few the next. That mix of excitement and disappointment makes you keep checking again and again. This constant cycle can easily become addictive.
Tips to reduce screen time
Set screen time limits: For example, fix a rule to watch Netflix for only one hour daily instead of binging till midnight.
Turn off notifications: If you keep getting pings, you will check your phone more. Turning them off means you only open apps when you want to.
Create screen-free zones: For instance, avoid using phones at the dining table so you can focus on meals and family conversations.
Pick up a new hobby: Instead of scrolling social media, you can try sketching, cooking, or joining a fitness class.
Delete social media apps: If any platforms take up hours, uninstall them and access only from a laptop when needed.
Keep your phone away while sleeping: Place it on a desk instead of under your pillow so you do not wake up at night to check messages.
Screens are part of modern life, and blue light cannot be avoided completely. However, balanced use is the key. By setting boundaries, choosing offline activities, and being mindful of late-night usage, you can enjoy the benefits of technology without harming your sleep, memory, or mental well-being.
