Blue light emitted by devices like smartphones, computers, and televisions is becoming a major factor disrupting our sleep cycles. Research reveals that a significant number of Americans use electronic devices close to bedtime, contributing to poor sleep quality. Reducing exposure to blue light, particularly in the evening, is a simple yet effective way to help your body prepare for restful sleep.

What Is Blue Light?

How Does Blue Light Impact Circadian Rhythms?

Circadian rhythms are 24-hour cycles that control essential bodily functions, including sleep. Light is the primary factor that aligns these rhythms with day and night. Historically, exposure to sunlight during the day helped set our body clocks, signaling when to be awake and when to sleep. However, the widespread use of artificial lighting and electronic devices has introduced more light exposure after dark, disrupting these natural cycles.

Blue light, in particular, has the strongest impact on circadian rhythms. During daylight hours, blue light helps us feel alert by stimulating the brain, raising body temperature, and increasing heart rate. But in the evening, exposure to blue light can confuse the body’s internal clock, suppressing melatonin—the hormone responsible for making us feel sleepy. As a result, our brains may remain in “daytime mode,” preventing us from winding down for the night.

Health Consequences Of Disrupted Sleep

Persistent disruption of circadian rhythms can lead to a range of health issues, including metabolic disorders, poor mental health, and increased risk for conditions like depression and anxiety. Furthermore, the inability to sleep well at night affects cognitive performance, mood, and overall well-being. Chronic exposure to blue light in the evening may significantly contribute to these negative health outcomes.

Devices That Emit Blue Light

Many common devices in our daily lives emit blue light, including:

- Smartphones and tablets

- Computer monitors and laptops

- Televisions and e-readers

- LED and fluorescent lighting

- Video game consoles

How To Minimize Blue Light Exposure

To reduce the effects of blue light on your sleep, here are some practical strategies:

1. Turn off screens before bed: Try to avoid using electronic devices at least two to three hours before bedtime. Reducing screen time helps prevent blue light from interfering with melatonin production.

2. Adjust your lighting: Dim your home’s lights or switch to warmer-toned lighting in the evening. You can also use lamps with red or orange light, which are less likely to impact your circadian rhythms.

3. Night mode settings: Many smartphones and computers have a "night mode" feature that reduces blue light emission. Make use of these features to limit exposure in the hours leading up to bedtime.

4. Blue light-blocking glasses: Special glasses designed to filter out blue light may be helpful for some individuals. These glasses can block or reduce the melatonin-suppressing effects of blue light.

5. Apps for blue light reduction: There are several smartphone and computer apps available that reduce blue light emission, allowing you to use your devices before bed without disturbing your sleep.

6. Create a sleep-friendly environment: If you can’t control light sources in your bedroom, consider using an eye mask to block out ambient light and promote better sleep.

In the last few years, biohacker and longevity entrepreneur Bryan Johnson has become famous for maintaining a picture-perfect health in order to defy the norms of aging.

But this week, Johnson shared a shocking health update with his followers. He said that he has been diagnosed with Autoimmune Gastritis (AIG), a chronic autoimmune disease in which the immune system attacks the stomach lining. He said, “My stomach is eating itself.”

Bryan Johnson's Diagnosis Of Autoimmune Gastritis

Despite years of optimizing his body, Bryan’s Johnson Autoimmune Gastritis diagnosis shocked the internet. While his strict routines, meticulous diet, and million-dollar anti-ageing protocol continue to inspire millions, they also receive equal amounts of skepticism and criticism.

Johnson recently revealed that he had struggled with persistently low iron stores for nearly 11 years, despite taking supplements.

He said that a detailed evaluation confirmed Autoimmune Gastritis, an illness that damages the acid-producing cells of the stomach. The condition can impair absorption of iron and vitamin B12 and may increase the long-term risk of gastric cancer.

He also disclosed that he has autoimmune thyroid disease, suggesting that multiple autoimmune conditions may be interconnected in his case.

Amid his diagnosis, Johnson's journey raises a practical question: Which of his longevity habits are genuinely backed by science and worth adopting, and which remains experimental?

Five Bryan Johnson Habits That Are Actually Worth Copying

Prioritising Sleep

Among all longevity interventions, sleep has the strongest scientific backing. Johnson consistently aims for a regular sleep schedule and treats sleep as a primary health priority. Unlike expensive biohacks, sleeping 7 to 9 hours consistently benefits almost everyone.

Research has linked quality sleep with:

• Better immune function

• Lower cardiovascular risk

• Improved memory

• Better metabolic health

• Reduced inflammation

Read more: Ebola Deaths In DRC Top 500 With At Least 1528 Cases Reported; What Makes This Outbreak Different & Deadlier?

Eating Whole, Plant-Based Foods

Johnson follows a predominantly plant-based diet rich in vegetables, legumes, nuts, seeds, and healthy fats.

While optimal health is not connected with veganism, evidence supports that diets including vegetables, fruits, whole grains, beans, and nuts are associated with lower risks of heart disease, diabetes, and several cancers.

Exercising Consistently

Johnson combines strength training, cardiovascular exercises, mobility exercises, and walking throughout the day to stay healthy and fit.

Research, too, recommends at least 150 minutes of moderate physical activity per week to enhance longevity.

Tracking Basic Health Markers

One of Johnson's greatest takeaways from his blueprint is tracking basic health markers. His long-standing low ferritin eventually prompted further investigation that disclosed his autoimmune gastritis.

It reminds us that routine health check-ups often identify silent diseases before symptoms appear. For most people, daily monitoring should include:

• Blood pressure

• Blood sugar

• Cholesterol

• Iron levels

• Vitamin B12 if deficient or vegetarian

• Thyroid function when indicated

Read more: Men Account For Nearly 3 Out Of 4 Suicides In India — Are We Ignoring A Growing Men's Mental Health Crisis?

Avoiding Smoking And Drinking Alcohol

Bryan avoids alcohol and tobacco completely. Research consistently suggests that avoiding smoking and limiting alcohol significantly reduce risks of cancer, liver disease, heart disease, stroke and other chronic lifestyle disorders.

Which Parts Of Bryan Johnson's Routine Are Controversial?

• Hundreds of daily supplements

• Intensive biomarker testing far beyond routine medical recommendations

• Experimental anti-ageing therapies

• Frequent advanced imaging

• Highly personalised protocols based on proprietary algorithms

Many of these approaches have not been proven to extend lifespan in humans, and experts caution against assuming that more testing or consuming supplements automatically leads to better health.

Every year on July 6, we mark World Zoonoses Day. The date marks the day in 1885 when Louis Pasteur gave the first rabies vaccine. It falls right in the middle of our monsoon, which is exactly when zoonotic diseases claim the most lives. So this year, instead of a routine health advisory, let us go through the questions I get asked most often, by patients, by family, and honestly, by fellow doctors too.

Q: What Is A Zoonotic Disease?

A zoonosis is any disease that spreads from animals to humans. The animal could be a rat, a dog, a bat, or even livestock in your backyard. Sometimes the animal itself looks perfectly healthy while carrying the germ that makes us sick. About six out of every ten infectious diseases known to affect humans started in animals at some point. COVID reminded the whole world of this. We have been living with zoonotic threats for years, quietly, every rainy season.

Q: Which Zoonotic Diseases Does India deal with most commonly?

If I had to list the usual suspects, it would be this:

• Leptospirosis
• Scrub typhus
• Nipah virus, linked to fruit bats, with Kerala's Kozhikode and Malappuram having seen outbreaks in past years
• Rabies from animal bites, mainly dogs and cats, and occasionally other animals

Q: So Which Of These Actually Rise During The Monsoon, And Why?

Leptospirosis is the one that rises sharply and predictably every single monsoon. The bacteria live in the kidneys of rats and other rodents and are released into soil and water through their urine. When the rains come, our fields, drains, and waterlogged roads become the perfect place for the infection to spread. Anyone walking barefoot through flood water, working in paddy fields, or wading through stagnant water near their home is at risk.

Scrub typhus rises a little later, once the rain eases and people go back into overgrown fields and gardens to clear vegetation, exposing themselves to the mite larvae hiding there. Our own data from KIMSHEALTH, based on 241 patients over seven years, shows this pattern clearly. Cases start climbing in September, peak in December, and drop off by January.

This means the disease follows the cool, humid weeks right after the monsoon leaves, not the rainy months themselves. Low temperature and high humidity suit the mites best, which is why the weeks just after the monsoon, not the heavy rain itself, are scrub typhus season. Our data also showed a smaller rise between June and August, so the risk is actually spread across two windows around the monsoon, not just one.

This year, our own health department figures have already shown this pattern. Fever clinics across the state have been seeing well over 10,000 patients a day at the peak, with leptospirosis and Shigella infections climbing sharply. Northern districts of Kerala Kannur, Kozhikode, and Malappuram have reported some of the sharper spikes, and rat fever sadly remains the biggest killer among these in most years.

Q: What about Nipah?

Nipah is not strictly a monsoon disease. It tends to appear when fruit bats are under stress, often during their breeding season or when their natural food is disrupted. Kerala has had confirmed cases in recent years. The good news is that Kerala now has one of the fastest outbreak response systems in the country for Nipah, with quick contact tracing and isolation.

Q: What can we do to protect ourselves?

For leptospirosis:

• Avoid walking barefoot through flood water or muddy fields, especially if you have any cuts or wounds on your feet
• Wash your legs and feet well with soap after any contact with flood water or waterlogged areas
• If you must work in fields or clean drains during the monsoon, wear boots and gloves
• Doxycycline tablets taken as prevention work well for people at high risk, such as farmers, sanitation workers, and flood relief volunteers. Please take this only on your doctor's advice, at the right dose and timing
• Keep the rat population around your home and workplace under control. This sounds like a small thing, but it matters more than any tablet

For scrub typhus:

• Avoid sitting directly on grass or vegetation when you go out for farm work or a walk in overgrown areas
• Wear long sleeves and full-length trousers when clearing bushes

For rabies:

• Any animal bite, however small it looks, needs immediate washing of the wound with soap and running water for at least fifteen minutes, followed by a visit to a doctor for vaccination
• Do not wait to see if the animal "seems fine." Rabies is fatal once symptoms begin, with no exceptions
• Get your own pets vaccinated regularly. This protects your family as much as your animal

Q: When Should Someone Actually Go See A Doctor?

See a doctor without delay if you have a fever along with any of the following:

• Fever lasting more than two days, especially if you have had recent contact with flood water, muddy fields, or rodents
• Severe muscle pain, especially in the calves, along with fever
• Yellowish color in the eyes or skin
• Passing less urine than usual
• Bleeding from gums, nose, or skin rashes with fever
• Severe body ache
• Breathlessness or confusion along with fever
• Any animal bite, no matter how small it seems

Leptospirosis in particular can look just like an ordinary viral fever in its first two or three days, and then get worse quickly, leading to kidney failure or bleeding problems. Starting antibiotics early makes a big difference to the outcome. This is not a disease where it is safe to simply wait and watch.

With less time and more work, chronic fatigue has become a moniker of modern society. However, this not only reduces the quality of life but also constitutes a social issue that affects work efficiency and leads to accidents. On the surface, the cause of fatigue is often attributed to not getting enough rest, but there may be another underlying issue—the lack of proper nutrition.

The world moves at a hectic pace these days. If you feel like you're constantly running on empty, you're not alone. Many people say that they just don't have the energy they need to accomplish all they need to. Sometimes the cause of fatigue is obvious — for example, getting over the flu or falling short on sleep. Sometimes a vitamin deficiency is part of the problem. It might be worth asking your doctor to check a few vitamin levels, such as the three we've listed below.

Key Nutrient Deficiencies That Can Cause Fatigue

- Iron

Anemia occurs when there aren't enough red blood cells to meet the body's need for oxygen, or when these cells don't carry enough of an important protein called hemoglobin. Fatigue is usually the first sign of anemia. A blood test to measure the number of red blood cells and the amount of hemoglobin can tell if you have anemia. The first step in shoring up your body's iron supply is with iron-rich foods (such as red meat, eggs, rice, and beans) or, with your doctor's okay, over-the-counter supplements.

- Vitamin B12

Your body needs sufficient vitamin B12 in order to produce healthy red blood cells. So a deficiency in this vitamin can also cause anemia. The main sources of B12 are meat and dairy products, so many people get enough through diet alone. However, it becomes harder for the body to absorb B12 as you get older, and some illnesses (for example, inflammatory bowel disease) can also impair absorption. Many vegetarians and vegans become deficient in B12 because they don't eat meat or dairy. When B12 deficiency is diet-related, oral supplements and dietary changes to increase B12 intake usually do the trick. Other causes of B12 deficiency are usually treated with regular injections of vitamin B12.

- Vitamin D

A deficit of this vitamin can sap bone and muscle strength. This vitamin is unique in that your body can produce it when your skin is exposed to sunlight, but there also aren't many natural food sources of it. You can find it in some types of fish (such as tuna and salmon) and in fortified products such as milk, orange juice, and breakfast cereals. Supplements are another way to ensure you're getting enough vitamin D (note that the D3 form is easier to absorb than other forms of vitamin D).

What Does Research Say?

Taking this into account, a research group led by Professor Hiroaki Kanouchi at Osaka Metropolitan University's Graduate School of Human Life and Ecology focused on nutritional status and water-soluble vitamin deficiencies found in unbalanced diets. The team hypothesized that a lack of folate (B9) and vitamin B12 may be related to fatigue, and centered their research around homocysteine (Hcy), a biomarker known to increase when these deficiencies are present.

Blood concentrations of Hcy, folate, and vitamin B12 in approximately 600 healthy Japanese participants were measured. Participants' fatigue and motivation were assessed using the Chalder Fatigue Scale questionnaire and the Visual Analog Scale. The initial results showed that individuals with higher blood Hcy levels had lower levels of vitamin B12 and folate, regardless of sex.

The Link Between Homocysteine and Fatigue

The researchers then examined the relationship between homocysteine levels and fatigue separately for men and women. In their analysis, factors that may influence fatigue, such as age, sleep duration, workload, and dietary habits, were simultaneously accounted for.

The results revealed that higher Hcy levels were associated with greater physical fatigue in men, while higher levels were associated with decreased motivation in women.

(Dr Alex Mathew, Senior Consultant – Internal Medicine, Max Super Speciality Hospital, Patparganj)