The Impact of Blue Light Emitted from Phones on Sleep and Health

In recent years, the widespread use of electronic devices, such as smartphones, has led to increased exposure to artificial blue light. The blue light emitted from these devices has been linked to disrupted sleep patterns and other health problems. This evidence page aims to summarize the current research on the impact of blue light emitted from an phone on sleep and health.


  1. Disrupted Sleep Patterns: Research has shown that exposure to blue light in the evening can suppress the production of melatonin, a hormone that regulates sleep. As a result, exposure to blue light from phones can cause sleep disturbances, such as difficulty falling asleep, reduced sleep quality, and increased fatigue during the day.

  2. Eye Strain and Fatigue: Prolonged exposure to blue light can cause eye strain, headaches, and fatigue. This is due to the fact that blue light has a higher energy wavelength compared to other colours of light and can penetrate the eye deeper, causing damage to the retina.

  3. Negative Impact on Mood: Some studies have suggested that exposure to blue light in the evening can lead to feelings of anxiety and depression. This is likely due to the disrupted sleep patterns caused by the exposure to blue light.


The evidence suggests that exposure to blue light emitted from phones can have a significant impact on sleep and health. It is important for individuals to limit their exposure to blue light in the evening and take steps to reduce the negative effects of blue light, such as using blue light blocking screen protectors on their devices. Additionally, further research is needed to fully understand the long-term health effects of exposure to blue light.


  1. Wood, B., Rea, M. S., & Plitnick, B. (2013). Light level and duration of exposure determine the impact of self-luminous tablets on melatonin suppression. Applied Ergonomics, 44(2), 237-240.
  2. Gan, X., Li, Y., & Ma, X. (2018). The impact of blue light on human health. Environmental Pollution, 242, 1030-1039.
  3. Lockley, S. W., & Brainard, G. C. (2018). Reducing and adjusting light exposure to promote health and sleep. Current Biology, 28(9), R429-R436.
  4. Should You Be Worried About Blue Light?
  5. What is blue light? The effect blue light has on your sleep and more.