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.

The NHS has issued advice for anyone taking a widely prescribed medication, warning of possible “serious” side effects. If you are currently on atorvastatin, it’s important to be cautious about what other medicines or supplements you take alongside it.

What Is Atorvastatin?

Atorvastatin belongs to a class of drugs called statins, which help lower cholesterol levels. It is usually prescribed for people with high cholesterol to reduce the risk of heart disease, including heart attacks and strokes.

NHS Issues Guidance on Atorvastatin

Your GP may also recommend atorvastatin if you have a family history of heart disease or a long-term condition such as type 1 or type 2 diabetes or rheumatoid arthritis. As with any medicine, it’s vital to follow official guidance on how to take it safely.

Atorvastatin: Interactions With Other Medicines

On its website, the NHS lists certain “cautions with other medicines.” This means you should check that atorvastatin is safe to take alongside any other drugs or supplements.

The NHS explained: “Some medicines can affect the way atorvastatin works and can increase the chances of you having serious side effects, such as muscle damage.” You should tell your doctor or pharmacist if you are taking any of the following:

• Antibiotics, including erythromycin, clarithromycin, rifampicin, or fusidic acid
• Antifungals, such as ketoconazole, voriconazole, or fluconazole
• Certain HIV medications
• Some hepatitis C treatments
• Warfarin, used to prevent blood clots
• Ciclosporin, for psoriasis or rheumatoid arthritis
• Colchicine, used for gout
• Contraceptive pills, such as the combined pill
• Blood pressure or heart medicines, including verapamil, diltiazem, or amlodipine
• Amiodarone, used for irregular heartbeats (atrial fibrillation)

If you need to take one of these medicines while on atorvastatin, your doctor may:

• Recommend a lower dose of atorvastatin
• Suggest a different statin
• Advise pausing atorvastatin temporarily

These are not all the drugs that can interact with atorvastatin. “For a full list, see the leaflet in your medicine packet or speak to your pharmacist,” the NHS said.

The health service also advised checking with your doctor or pharmacist before taking supplements like St John’s wort or CoQ10 while on atorvastatin.

Atorvastatin Common Side Effects

The NHS lists these common side effects, which affect more than one in 100 people:

• Nausea or indigestion
• Headaches
• Nosebleeds
• Sore throat
• Cold-like symptoms, such as runny or blocked nose, or sneezing
• Constipation or bloating
• Diarrhoea

“Drinking large amounts of alcohol regularly increases the risk of side effects and liver problems while taking atorvastatin,” the NHS added. “If side effects make you want to stop taking the medicine, speak to your doctor first. They may be due to another cause, and your doctor can suggest lowering the dose or switching medicines.”

Atorvastatin Serious Side Effects

Stop taking atorvastatin and contact a doctor or call 111 immediately if you experience:

• Unexplained muscle pain, tenderness, weakness, or cramps, which could indicate muscle breakdown and kidney damage
• Yellowing of the whites of your eyes or your skin, pale stools, or dark urine, which may signal liver problems
• Skin rash with pink or red blotches, particularly on the palms or soles, possibly indicating erythema multiforme
• Severe abdominal pain, a potential sign of acute pancreatitis
• Cough, shortness of breath, or unexplained weight loss, which could indicate lung disease
• Weakness in your arms or legs that worsens with activity, double vision, drooping eyelids, difficulty swallowing, or shortness of breath, which may be a sign of myasthenia gravis.

Keeping the television on while falling asleep or leaving a light on in the bedroom may feel reassuring, but new international research suggests it could seriously affect heart health. A recent study has found that exposure to light at night significantly raises the risk of heart disease, even if a person believes they are sleeping well.

Sleeping With Lights On Could Harm Your Heart, Study Warns

The findings come from a large, long-term study carried out by researchers in Australia and the United States. The team followed nearly 90,000 adults in the United Kingdom over a period of nine years. Participants were given light sensors to accurately measure how much light they were exposed to during sleep.

Researchers tracked cases of heart attack, heart failure, and stroke throughout the study period. The results were striking. Compared to people who slept in complete darkness, those exposed to light at night faced a 56 percent higher risk of cardiovascular problems. The risk of heart failure increased by 47 percent, while the likelihood of coronary artery disease rose by 32 percent. The study noted that this risk was particularly higher among women. The risk of stroke was also found to be up to 30 percent higher.

Why Night-Time Light Is Dangerous

According to the research, published in JAMA Network Open, the main reason behind this increased risk is disruption of the body’s circadian rhythm. This internal biological clock regulates sleep, hormone release, metabolism, and other vital functions.

Artificial light at night interferes with this natural rhythm, pushing the body into a state of imbalance. Over time, this ongoing disruption places added strain on the cardiovascular system. Researchers warned that for people over the age of 40, exposure to light during sleep is emerging as a significant risk factor for heart disease.

Professor Frank Scheer, a neuroscientist at Brigham and Women’s Hospital, believes doctors should look beyond sleep duration when assessing patients’ sleep habits. He says physicians should also ask about bedroom conditions, including light exposure.

“There is no harm in keeping the bedroom completely dark,” he explained. “In fact, it is extremely beneficial for overall health.”

Simple Tips For Better, Heart-Healthy Sleep

Experts suggest a few practical steps to reduce light exposure at night:

• Turn off the television, mobile phones, and laptops before going to bed
• If light is needed for safety, keep it below 5 lux, roughly equivalent to the soft glow of a few candles
• Use thick, dark curtains to block out streetlights and outside glare
• Sleeping in darkness may seem like a small change, but researchers say it could play an important role in protecting heart health over time.

Researchers also noted that many people underestimate how much light they are exposed to at night. Even dim sources such as alarm clocks, charging indicators, or light filtering in from nearby buildings can affect the body’s natural night-time processes. Over years, this low-level but constant exposure may quietly increase the risk of high blood pressure, insulin resistance, and weight gain, all of which are closely linked to heart disease. The study reinforces a growing body of evidence that sleep quality is shaped not just by how long we sleep, but by the environment we sleep in.

A neurologist has spoken about a simple daily practice that may help guard against cognitive decline, and it requires just six minutes. Dr Clint Steele, a specialist in the brain and nervous system, works with patients to improve quality of life by strengthening brain function and preventing, and in some cases reversing, conditions such as dementia.

What Is Dementia?

Dementia is an umbrella term used to describe a significant decline in mental function that is serious enough to affect everyday life. It commonly impacts memory, thinking, and reasoning skills. Dementia itself is not a single disease but a collection of symptoms caused by underlying conditions such as Alzheimer’s disease or vascular dementia. Common signs include memory problems, confusion, difficulty finding words, changes in mood or behaviour, and trouble completing familiar tasks.

These symptoms usually worsen over time and are not considered a normal part of ageing. Although there is no cure, treatment options can help manage symptoms, and early diagnosis plays an important role in care planning.

Dementia: Signs And Symptoms

The signs of dementia can differ from person to person. Some common examples include difficulty with short-term memory, misplacing personal belongings like a purse or wallet, trouble managing finances or paying bills, challenges with planning or cooking meals, forgetting appointments, and becoming disoriented when travelling outside familiar areas.

Dementia symptoms tend to be progressive, meaning they often begin subtly and gradually become more severe over time, eventually interfering with daily functioning. If you or someone close to you notices ongoing memory issues or changes in thinking or behaviour, it is important not to dismiss them.

Six-Minute Daily Routine That May Help Slow Dementia Risk

The 56-year-old expert says that reading for six minutes a day could meaningfully lower the risk of dementia, Alzheimer’s disease, Parkinson’s disease, and other neurological conditions. In a TikTok video that has since been viewed thousands of times, Dr Steele points to long-term research showing that strengthening what is known as “cognitive reserve” may help prevent or reduce the likelihood of dementia and similar disorders, as per Mirror.

Why Cognitive Reserve Matters

According to Dr Steele, one way to support cognitive function is by learning new skills, such as picking up a foreign language, learning to dance, or simply reading a book for at least six minutes each day. “Reading six minutes a day actually lowers your risk of dementia, Alzheimer’s, Parkinson’s disease and more,” he told What’s The Jam.

He explained that reading helps build cognitive reserve, which refers to the brain’s ability to adapt. “Adaptability is so important because when you encounter stress, you want your brain to be able to adjust to that stress, respond in the right way, and then, once the stress has passed, adapt again and settle down,” he said.

A Small Daily Commitment

“One of the most important things you can do is read six minutes a day, according to the research, and that will help,” Dr Steele added. Based in Maine and Florida in the US, he has spent 34 years focused on brain health and dementia prevention.

Public Response To The Advice

His TikTok video has also drawn hundreds of likes and comments. One viewer wrote: “Normally read at least 100 books a year, plus the Bible, dance classes, acrobatics, clogging for at least six years, at 84 still moving, just slower, my mom had Alzheimer’s, so I do know!”

Another commented: “I still enjoy reading news every day.” A third added: “Another really good one is fine art, probably why so many older people take up painting.”