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.

Many men believe that as long as they feel healthy, active, and free from major illness, their fertility remains intact. While men do not have a sudden fertility cut-off like women, age still plays an important role when it comes to male fertility. Currently, a large number of men wish to start families later in life, often thinking their good health guarantees easy conception and fatherhood. They often neglect the age factor, even though it is linked to hormonal imbalance, stress, and genetic issues. A large number of men are unaware of their fertility health and continue to suffer. However, even in the absence of visible health problems, older men may face unexpected fertility challenges. Dr Madhukar J Shinde, Fertility Specialist at Nova IVF Fertility, PCMC, Pune, answered this for Health and Me.

Read more: The Overlooked Role of Men in IVF: Why Their Silent Strength Is Key to Fertility Success

Why do older men struggle with infertility?

Decline in sperm quality: Various studies have confirmed that as men age, sperm count, movement, and shape can slowly decline. Even if the numbers appear normal, DNA damage in sperm increases with age, which can reduce the chances of successful fertilisation.

1. Hormonal imbalance: It is important to note that testosterone levels naturally decrease over time. Lower testosterone can affect sperm production, sexual function, and overall reproductive performance, even when a man feels physically fit.
2. Some medical conditions tend to take a toll on fertility: Conditions such as diabetes, high blood pressure, and thyroid disorders become more common with age. These may be well-managed and symptom-free, but can still affect sperm health and fertility.
3. Stress and other lifestyle factors can impact fertility: Chronic stress, lack of sleep, smoking, alcohol consumption, or exposure to pollution can take a toll on sperm quality and lead to fertility issues that can be worrisome for men. Preservatives in a lot of frozen and junk food not only contribute to poor fertility health, but research suggests they may also affect DNA function. Therefore, men should stay vigilant.
4. Genetic issues: Advanced paternal age is associated with a higher risk of genetic mutations in sperm. This can further affect embryo development and increase the risk of miscarriage or certain developmental conditions.

Men must stay in touch with a fertility consultant who can design an appropriate treatment plan. The expert will evaluate them thoroughly and suggest lifestyle modifications such as a well-balanced diet, exercise, stress management through meditation, and medication for conditions such as diabetes, hypertension, and cholesterol. Awareness helps men take informed steps towards parenthood, even later in life. Certain pre-medications, including antioxidants advised by a fertility consultant, may significantly help in reducing DNA fragmentation, which contributes to poor sperm function. Therefore, men should prioritise their reproductive health, stay informed, and not suffer in silence.

High blood pressure (BP) has become a public health problem that is driving cardiovascular diseases like heart attacks and strokes globally. While medications are important to keep hypertension under control, lifestyle changes and healthy practices are also crucial.

Several global health guidelines recommend regular physical activity, but adhering to exercise programs daily becomes a challenge for many people. But in the overtly busy schedules, sparing 10 minutes for an exercise regimen can be easier than travelling to the gym.

A large randomized clinical trial, published in the Journal of the American College of Cardiology (JACC), has proved that a traditional Chinese mind-body practice — baduanjin — may help lower blood pressure, that too, without any equipment.

Baduanjin is a slow, structured movement, focused on deep breathing and meditation.

Importantly, the clinical trial proved that the ancient Chinese technique could lower BP as effectively as brisk walking.

In people practicing baduanjin, BP reductions were seen after three months and were sustained for one year.

"Given its simplicity, safety, and ease with which one can maintain long-term adherence, baduanjin can be implemented as an effective, accessible, and scalable lifestyle intervention for individuals trying to reduce their blood pressure," said Jing Li, Director, National Center for Cardiovascular Diseases in Beijing, China.

Baduanjin: The 10 Minute Routine

Baduanjin is a standardized eight-movement sequence that integrates aerobic, isometric, flexibility, and mind-body components.

It has been in practice for centuries and commonly performed in community settings across China. The routine typically takes 10–15 minutes and requires no equipment and only minimal initial instruction.

Because it is low- to moderate-intensity, it is considered safe and accessible for many adults.

Also read: Cardiovascular Diseases Lead As India’s Top Killer: US Cardiologist Points Out Risk Factors

The Clinical Trial

A team of Chinese researchers led the first large, multicenter randomized trial to look at the impact of baduanjin on blood pressure.

They followed 216 participants, aged 40 years or older, across seven communities to determine changes in 24-hour systolic BP from baseline to 12 and 52 weeks.

Compared to people indulging in self-directed exercise, practicing baduanjin five days a week reduced

• systolic blood pressure by approximately 3 mg Hg
• systolic blood pressure by 5 mg Hg.

Notably, the benefits were sustained even without ongoing monitoring, a key challenge for many lifestyle interventions that struggle to maintain long-term adherence outside structured programs.

"Baduanjin has been practiced in China for over 800 years, and this study demonstrates how ancient, accessible, low-cost

approaches can be validated through high-quality randomized research," said Harlan M. Krumholz, Editor-in-Chief of JACC and the Harold H. Hines, Jr Professor at the Yale School of Medicine.

"The blood pressure effect size is similar to that seen in landmark drug trials, but achieved without medication, cost, or side effects. This makes it highly scalable for community-based prevention, including in resource-limited settings," they added.

Also read: AHA Cholesterol Guidelines 2026: How Indians Can Improve Heart Health

How To Practice Baduanjin

• Stand upright with your feet shoulder-width apart and keep your movements slow and controlled.
• Coordinate each motion with steady, deep breathing, inhaling and exhaling smoothly as you move.
• Move through the traditional eight postures in sequence, focusing on posture, balance, and relaxation rather than speed or force.
• Practice for about 10 to 15 minutes a day in a quiet space, maintaining calm attention throughout.

Back pain is a common problem seen among middle-aged men and women, especially those sitting for prolonged hours. The pain experienced is mainly due to poor posture, lack of physical activity, obesity, and stress.

However, for some, the pain occurs in the mid-back, indicating a far more serious problem. While it may appear like chronic back pain, it may actually signal the risk of spinal tuberculosis, which can creep in silently, according to doctors.

If left untreated, the dangerous infectious disease can lead to paralysis and spinal deformity.

“If your back pain persists for months, it is localized, or if it worsens with cough/breathing, don’t ignore it; seek expert evaluation,” said Dr. Sudhir Kumar, a neurologist from Apollo Hospitals Hyderabad, in a post on social media platform X.

Chronic Back Pain And Spinal TB

Dr. Kumar also shared the case of a 55-year-old man suffering from back pain for four months.

The man’s blood tests, nerve conduction studies, and MRI (neck and lower back) appeared normal. Yet his pain did not go away. He found no relief with painkillers, muscle relaxants, and rest.

Notably, his pain increased while coughing and taking deep breaths.

“That is not a random symptom. Pain that increases with coughing is suggestive of spinal nerve root irritation or compression. This immediately shifts thinking from “muscle pain” to spine pathology,” said Dr. Kumar. The expert advised an MRI of the dorsal (thoracic) spine, which suggested spinal TB.

The “MRI dorsal spine showed involvement of D8–D9 vertebrae, disc edema and paravertebral collection. These findings were suggestive of Spinal Tuberculosis,” said the neurologist, popularly known as the Hyderabad doctor.

Unlike lung TB, where prolonged fever or coughs are a key risk factor, Dr. Kumar just had persistent back pain and no fever, weight loss, or any such “typical TB symptoms”.

“This is why Spinal Tuberculosis is dangerous. It can be silent and slow, and the diagnosis can be easily missed, until it causes paralysis and spinal deformity,” Dr. Kumar said.

What Is Spinal TB?

Tuberculosis of the spine is also known as Pott’s disease, and is named after Sir Percival Pott, who described it in 1779.

Also called tuberculous spondylitis, it is a severe form of skeletal tuberculosis where the Mycobacterium tuberculosis bacteria infect the vertebrae — typically spreading from the lungs to the spine via the blood.

Unlike routine back pain, pain due to spinal TB is persistent, progressive, and does not respond to usual rest or medication.

Early identification is crucial to prevent complications such as spinal deformity or neurological damage, Dr. Manisha Mendiratta, Director & Head – Pulmonology, at Sarvodaya Hospital, Faridabad, told HealthandMe.

The common symptoms to watch out for include:

• Back pain lasting more than 4–6 weeks
• Pain that worsens at night or at rest
• Unexplained weight loss and fatigue
• Low-grade fever or night sweats
• Numbness, weakness, or difficulty walking.

How Can Spinal TB Be Diagnosed?

Early evaluation is key. If symptoms persist, a detailed clinical assessment should be done. Doctors may recommend:

• Imaging tests such as X-ray, MRI (more sensitive)
• Blood tests to check infection markers
• Biopsy or microbiological tests for confirmation

Is Spinal TB Preventable?

Dr. Mendiratta urged the need for ensuring early diagnosis and complete treatment of any TB infection. Further, maintaining good immunity through balanced nutrition and rest, as well as avoiding ignoring persistent or unusual back pain, is crucial to preventing spinal TB.

The doctor also stressed the need for regular follow-ups in people with a history of TB exposure, and to never stop TB treatment midway.

How To Manage Chronic Back Pain

• Seek medical advice if pain persists beyond a few weeks
• Follow the prescribed treatment completely if diagnosed
• Maintain good posture and ergonomic habits
• Do guided physiotherapy for spine strength
• Avoid self-medication or long-term painkiller use
• Don’t ignore systemic symptoms like fever or weight loss
• Don’t delay consultation if the pain is worsening.