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.

As summer heat intensifies both in India and globally, many people may experience unusual heart sensations such as a racing heartbeat, chest fluttering, skipped beats, or pounding sensations, even while resting.

Speaking to HealthandMe, Dr. L.K. Jha, Associate Director and Head Unit-II, Cardiology, Asian Hospital, Faridabad, said that heatwaves can significantly increase the risk of heart palpitations.

Normal healthy people may experience occasional mild palpitations due to heat exposure, which usually resolve with rest, fluids, and cooling off. However, experts warn that when palpitations are accompanied by symptoms such as chest pain, loss of consciousness, shortness of breath, extreme light-headedness, or recurring episodes while resting, they may indicate an underlying cardiac rhythm issue requiring medical attention.

“The association between heatwaves and palpitations occurs more frequently than people think,” Dr. Jha said.

Dehydration: A Key Risk Factor

The human body constantly works to maintain a stable internal temperature.

During extreme heat, blood vessels dilate to release heat through the skin, while the heart pumps faster to circulate blood and cool the body. According to Dr. Jha, this additional strain on the cardiovascular system can make the heartbeat feel stronger or irregular, especially in people sensitive to heat.

Also read: Heatwave In India: Temperatures Continuously Rising; Stay Hydrated, Says PM Modi

Dr. Jha explained that dehydration is one of the biggest contributors to heat-related palpitations.

Excessive sweating leads to the loss of water and essential electrolytes such as sodium, potassium, and magnesium, all of which are crucial for maintaining a normal heart rhythm.

“Dehydration can lower blood pressure, forcing the heart to beat faster, which may cause dizziness, shakiness, or pounding sensations,” he said.

Existing Health Conditions Can Increase Risk

Heatwaves may also worsen existing conditions such as anxiety, thyroid disorders, anemia, diabetes, and heart disease, increasing the likelihood of palpitations.

Certain medications, including blood pressure drugs, diuretics, asthma inhalers, as well as excessive consumption of caffeine or energy drinks, may further contribute to irregular heartbeats during hot weather, Dr. Jha told HealthandMe.

Sleep disturbances caused by hot nights can also trigger stress hormones in the body, potentially leading to rapid heartbeat episodes or fluttering sensations.

Also read: Climate Change Fueling Chikungunya Spread To Europe, North America, Warns Study

When To Seek Medical Help?

Dr. Jha noted that occasional mild palpitations due to heat exposure are common and often improve with rest, hydration, and cooling down.

Doctors recommend drinking fluids regularly, replenishing electrolytes through coconut water, buttermilk, lemon water, or Oral Rehydration Salts (ORS), avoiding prolonged sun exposure, and limiting caffeine and alcohol intake during heatwaves.

However, persistent or severe palpitations may indicate a more serious condition.

“If palpitations are accompanied by chest pain, shortness of breath, fainting, severe light-headedness, or repeated episodes while resting, immediate medical evaluation is necessary,” Dr. Jha warned.

He added that some heat-related palpitations may actually signal an underlying heart rhythm disorder requiring treatment.

Yellow Alert In Delhi; Heat Dome in Europe

Meanwhile, the India Meteorological Department (IMD) has issued a yellow alert for heatwave conditions in Delhi.

Heatwave conditions in the national capital are expected to continue till tomorrow, with maximum temperatures remaining between 44 and 46 degrees Celsius.

The IMD forecast also includes relief in the form of thunderstorms, dust storms, and light rainfall from May 28 evening onwards.

At the same time, European countries like France, the United Kingdom, Spain, and Germany are experiencing early heatwaves and record-breaking conditions.

The sweltering heat conditions have affected scores of people, reportedly resulting in the deaths of about seven people in France. The unusually high temperatures early in May are being triggered by a phenomenon called a “heat dome”.

As a result, southern and southwestern regions, including Portugal, Spain, and France, will experience daytime temperature highs of 38°C. The majority of France is under a moderate to high temperature warning, while Germany and the UK are witnessing maximum temperatures exceeding 30°C, the Euronews reported.

The human body thrives on essential metals, but excessive exposure can cause a variety of issues for them in the long run, and this very fact has come to light in a recent study done by a research team at the Icahn School of Medicine at Mount Sinai Hospital. The paper reveals the detrimental impact of getting exposed to toxic metals early in life.

Drs. Manish Arora, Elza Rechtman, and Megan Horton at the Icahn School of Medicine at Mount Sinai Hospital thoroughly studied the mental effects in infants after early exposure to toxic metals. The study was published in Science Advances.

The research team studied the teeth of 489 infants aged 8 to 14 years old. As teeth grow in layers, and each layer can provide data on metal exposure, the researchers measured exposure to lead, lithium, barium, copper, manganese, magnesium, tin, zinc, and strontium.

The study also monitored 395 children for symptoms relating to anxiety, depression, hyperactivity, and attention, and magnetic resonance imaging (MRI) was used to examine 191 children.

Metals like zinc, magnesium, and manganese are very important for growth and health, but overexposure to these metals in children can cause harm.

Childhood is the time for mental growth in children, but this is the same time span when they get exposed to toxic metals as well. From food to inhaling tobacco smoke or exposure through touch, there are many ways a child gets near those adversarial metals and causes harm to themselves.

The results of the study show that exposure to heavy metals mainly happens between 6 and 9 months after birth. They also claim that the excessive metal exposures during key periods of brain development can have long-lasting effects.

Also Read: How To Get Rid Of Heavy Metals In Your Body?

How To Detox From Heavy Metals?

Reducing exposure to heavy metals can be achieved through simple lifestyle and dietary changes. This includes switching to greener diets and replacing household products. High-quality fish can help minimize mercury ingestion, while cilantro, seaweed, and leafy greens are known to trap and remove toxins from the body. Aluminium-free deodorants and titanium-free makeup and toothpaste are also recommended.

For a more intensive detox, using high-quality supplements alongside drinking at least two litres of water daily can help flush heavy metals. Armistead explains that these supplements aid the body in moving heavy metals from cells to the lymphatic system, which then transports them into the bloodstream for filtration by the liver and kidneys. The toxins are ultimately excreted via urine or bowels.

Even as climate change is driving mosquitoes north, a new study warned that Europe and North America can be new hotspots for the chikungunya virus.

Alarmingly, the research indicated that 139 countries face risk, covering 21.26 per cent of global land area for chikungunya, a mosquito-borne viral disease.

Further, the findings published in the journal Frontiers in Cellular and Infection Microbiology suggest that climate-driven vector expansion has significantly broadened the geographic scope of the CHIKV threat.

Also Read: Meningitis Outbreak In Sri Lanka: 200 Reported Cases, Authorities Issued Special Guidelines

“We show that under climate change models, the virus will further expand northward into temperate regions, especially northeastern North America, central Europe, and East Asia,” said Dr Ye Xu, from Zhejiang Chinese Medical University, China.

Chikungunya is a viral illness transmitted to humans primarily through the bite of infected Aedes aegypti and Aedes albopictus mosquitoes.

How Climate Is Linked To Mosquito Behavior?

Also Read: Climate Change Fueled Rising Salmonella Drug Resistance Over Decades: The Lancet Study

As the primary vectors of chikungunya, Aedes aegypti and Aedes albopictus are highly influenced by climate conditions.

These mosquitoes thrive in warm and humid environments, with temperature playing a major role in their breeding, survival, and ability to spread the virus.

The rising temperatures can accelerate larval development, increase mosquito reproduction, and shorten the virus’s incubation period inside the mosquito, making transmission more efficient.

In the study, the researchers explained that stable temperature patterns and seasonal variations are especially important for Aedes aegypti. The species is highly sensitive to colder temperatures, with egg hatching rates dropping significantly at around 12°C. This limits how far the mosquito can spread into cooler regions.

However, climate change and warming temperatures are making previously unsuitable regions in Europe and North America more favorable for these mosquito species, raising concerns about the growing risk of chikungunya outbreaks, the team said.

“Because this mosquito can tolerate cooler conditions better than the yellow fever mosquito, warming may allow it to establish in places that used to be too cold,” said Dr Yang Wu, Guangzhou Customs Technology Center, China.

“When suitable mosquitoes become established, the chance of local chikungunya transmission increases.”

Global Chikungunya Cases

Read More: 16 Million Indians Die Due To Hypertension Every Year: AIIMS Doc

In 2025, there were 502,264 reported chikungunya cases globally, accounting for 186 deaths across 41 countries and territories, according to the Pan American Health Organization.

This disease burden is projected to escalate under climate change, which is profoundly altering the distribution patterns of infectious diseases, the researchers noted.

“The public does not need to panic, but health systems should prepare early,” warned Dr Xu.

The researchers recommended that these regions implement proactive entomological surveillance and adaptive public health infrastructure by 2040 to mitigate the threat of emerging arboviral epidemics.

Among the proposed measures, researchers include

• tracking mosquitoes,
• training healthcare workers to quickly recognise the virus,
• strengthening mosquito control,
• setting up rapid-response plans before outbreaks occur.

Chikungunya Symptoms You Should Know

Most symptoms are generally self-limiting and last for 2–3 days. The disease is characterized by

• an abrupt onset of fever,
• joint pain
• muscle pain,
• headache,
• nausea,
• fatigue
• rash.