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.

When John Cena started noticing blurry vision, he assumed it was simply part of getting older. But the worsening eyesight was also accompanied by redness, itchiness and crusting around his eyes.

“I had a lot of redness and itchiness, and every once in a while, waking up with eye crusties and stuff. At the same time, given my age — I'm 49 now — my vision was going a little bit, so I just figured it was par for the course. But because my vision was going, I needed to see if I needed glasses or prescriptions.”

Until then, Cena had delayed getting his eyes checked. He believed that the symptoms were caused by bright lights, excessive screen time or ageing.

However, an eye examination gave him a surprise. Cena learned that his symptoms were caused by Demodex blepharitis, a condition he says he had never heard of.

“Diagnosed with Demodex blepharitis, which I didn't even know existed.”

What Are Demodex Mites?

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Demodex mites are tiny, eight-legged organisms that live naturally on human skin, particularly around hair follicles. Measuring just 0.15 to 0.4 millimeters, they are invisible to the naked eye but are present on the skin of almost every adult.

These microscopic mites feed on sebum (the skin's natural oil) and dead skin cells, helping remove accumulated debris under normal conditions.

How Do Demodex Mites Work?

Demodex mites are most active at night. They emerge from hair follicles after sunset because ultraviolet (UV) light is harmful to them. While people sleep, the mites feed, crawl and reproduce on the skin's surface.

They are also believed to be stimulated by melatonin, the hormone that helps regulate sleep, creating a unique relationship between humans and these naturally occurring organisms.

When Can Demodex Mites Become A Problem?

Although harmless in small numbers, Demodex mites can cause problems if they multiply excessively—a condition known as demodicosis.

According to Dr. Richard Locksley, professor of medicine at the University of California, San Francisco, an overgrowth of Demodex mites can contribute to:

• Rosacea
• Blepharitis (eyelid inflammation)
• Acne-like breakouts
• Itchy, inflamed skin

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People with weakened immune systems are particularly vulnerable because their bodies may be less able to control mite populations. In addition, inadequate sleep may increase oil production, providing more nourishment for the mites.

Should You Be Worried?

For most healthy people, Demodex mites are a normal part of the skin microbiome and are not considered harmful. Problems generally arise only when their numbers increase significantly.

To help reduce the risk of overgrowth:

• Wash your face every night with a gentle, non-comedogenic cleanser to remove excess oil and debris.
• Remove eye makeup and false eyelashes before bed, as these can encourage mite buildup.
• Get adequate sleep, since poor sleep may increase sebum production.
• Consult a dermatologist if you experience persistent redness, itching or inflammation around the eyes or skin.

Common Sports Injuries and How to Prevent Them by Dr Sumit Batra. Whether you're training for a marathon, playing pickleball with friends, or simply trying to stay fit at the gym, being active is one of the best things you can do for your health. But every sport is unique and places different demands on your body. Without the right preparation, even a fun weekend workout can leave you with an injury that keeps you on the sidelines. Often, I see people whose injuries could have been avoided by warming up properly, increasing their training slowly, and paying attention to pain. Many think the pain will go away on its own, but getting it checked early can help prevent bigger problems.

Several types of common sports injuries show up suddenly, while others build up over time. Ankle sprains are among the most common. They usually happen when the foot rolls awkwardly during running, jumping, or changing direction quickly. Simultaneously, Knee injuries are another common problem, especially in sports that involve sudden stops, pivots, or jumps, so the ligaments, cartilage, or tendons around the knee can be affected, making movement painful and unstable.

Muscle strains in the hamstrings and calves often occur when muscles are pushed harder than they're ready for. Skipping a warm-up or increasing the intensity of your workouts too quickly can raise the risk.

Athletes who play cricket, tennis, or volleyball, or who spend long hours swimming, may also develop shoulder pain due to repeated overhead movements. And then there are overuse injuries like tennis elbow, shin splints, and Achilles tendinitis, which develop slowly after repeated stress without enough recovery.

How to Reduce Your Risk

The good news is that most sports injuries can be prevented. Start every workout with a proper warm-up. Just five to ten minutes of light movement and stretching can help prepare your muscles and joints for exercise.

Strength training is equally important. Strong muscles support your joints, improve balance, and help your body absorb the impact of running, jumping, and lifting.

It's also important not to rush your progress. Whether you're preparing for a race or trying heavier weights, increasing the intensity little by little gives your body time to adapt safely.

Recovery deserves just as much attention as training. Good sleep, proper hydration, balanced meals, rest days, and well-fitting sports shoes all play a role in keeping injuries away.

Listen to What Your Body Is Telling You

Always listen to your body—it often gives warning signs before it's too late. Feeling sore after a challenging workout is completely normal. But pain that doesn't improve, swelling, difficulty putting weight on a limb, or restricted movement shouldn't be ignored. Getting the injury checked early often means a quicker recovery and lowers the chances of long-term problems. Sports injuries can happen to anyone, whether you are a seasoned athlete or someone who enjoys staying active on weekends. A little preparation, sensible training, and adequate recovery can go a long way in preventing them. And if something doesn't feel right, don't wait for it to get worse. Early care can make all the difference in getting you back to doing what you love.

Dr. Sumit Batra, Consultant Orthopaedic & Spine Surgeon at PB Health

Gone are the days when constipation was considered a problem only among older adults. Today, an increasing number of young professionals are experiencing irregular bowel movements, bloating, abdominal discomfort, and a constant feeling of incomplete evacuation. The fast-paced corporate lifestyle, long working hours, unhealthy eating habits, and chronic stress have made constipation a common digestive concern among people in their 20s and 30s.

One of the biggest contributors is a sedentary lifestyle. Many professionals spend eight to ten hours sitting at a desk, with little time for physical activity. Regular movement helps stimulate bowel function, and a lack of it can slow down digestion. Another common cause is poor dietary habits. Skipping breakfast, relying on processed or fast foods, and consuming inadequate amounts of fibre can significantly affect bowel health.

Hydration also plays a vital role. Busy schedules often lead people to consume more coffee or tea while neglecting water intake. Dehydration makes stools harder and more difficult to pass, increasing the risk of constipation. Stress is another major factor. Deadlines, work pressure, and poor sleep can disrupt the communication between the brain and the gut, affecting normal bowel movements. Ignoring the natural urge to pass stools due to meetings or travel can further worsen the condition over time.

The good news is that constipation can often be managed through simple lifestyle changes. A balanced diet rich in fibre from fruits, vegetables, whole grains, legumes, and nuts helps add bulk to stools and promotes regular bowel movements. Drinking at least two to three litres of water daily keeps stools soft and easier to pass.

Regular physical activity is equally important. Even a brisk 30-minute walk, stretching during work breaks, or choosing stairs over elevators can improve gut motility. Maintaining a consistent toilet routine, preferably after breakfast, and responding promptly to the body's natural urge can also help establish healthy bowel habits.

Stress management should not be overlooked. Practising yoga, meditation, deep breathing exercises, or simply ensuring adequate sleep can positively influence digestive health. Limiting excessive consumption of processed foods and caffeinated beverages can also reduce the risk of constipation.

While occasional constipation is usually not a cause for concern, persistent symptoms lasting more than three weeks, severe abdominal pain, blood in the stool, unexplained weight loss, or constipation alternating with diarrhoea should never be ignored. These could indicate an underlying medical condition that requires evaluation by a gastroenterologist.

Healthy digestion is closely linked to overall well-being and productivity. By adopting healthier daily habits and paying attention to digestive health, young professionals can prevent constipation, improve their quality of life, and maintain better physical and mental performance at work.

By Dr. Pradeepta Kumar Sethy, Director, Gastroenterology, Manipal Hospital, EM Bypass & Mukundupur