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.

Right now, days' stress no longer comes in bouts; bouts have been turned to a continual rhythm. Deadlines, working overtime, staring at computer screens, lack of sleep, and daily tensions, together with environmental pollution, have resulted in what physicians have started to call the "always stressed" generation. Things like cortisol, the body's primary stress hormone, which is linked to changes in female fertility, albeit subtly, are being blamed more and more nowadays.

Is cortisol making women infertile?

In an interview with Health and Me, Dr. Rubina Pandit, Fertility Specialist, Nova IVF Fertility, Basaveshwaranagar, spoke about the impact of cortisol on fertility in women.

Cortisol is a great help when the body is responding to stress. Among other functions, it regulates energy, metabolism, and immunity. The trouble begins with stress that is sustained for a long time and cortisol levels that remain high continuously. Then it starts to cause disruptions to reproductive health.

The latest studies conducted in 2025 and 2026 indicate that stress over a long period may affect the hormonal balance required for ovulation. A high level of cortisol also changes the brain signals that are responsible for the regulation of the ovaries and that can cause irregular periods or even absence of ovulation. In other words, chances for natural conception will be diminished if ovulation doesn't occur regularly.

More intriguingly, recent research has discovered some new findings about the impacts of stress on infertility. According to a 2026 study, cortisol hormone levels could modify the uterine environment and influence the genes that facilitate embryo attachment and development. In this case, the effect of stress could not only affect ovulation but also interfere with the successful growth of fertilised embryos.

Infertility and chronic stress: The link explained

Another area of study that researchers have focused on is the possible connection between infertility and chronic stress. Recent scientific studies suggest that women under constant stress have markers that signal reduced ovarian functioning. Moreover, prolonged stress is known to negatively affect sleep, libido, and even romantic relationships of couples.

That said, it is worth mentioning that stress is unlikely to be the only reason for infertility issues. However, stress usually exacerbates all other reproductive problems and makes them very hard to manage. The emotional load is, in fact, one of the least acknowledged side effects of stress. A lot of women who are treated for fertility issues complain about being stressed. And due to this stress, some of them even give up on their treatment. This is a direct indication that mental health and fertility work in tandem.

The main point is that fertility is more than just hormones or medical intervention; it is the overall well-being that matters. Changing stress levels by having good sleep, exercising regularly, practicing mindfulness, or even getting professional help can have a great impact. In a generation that is always switched on, learning how to slow down might be one of the most important steps toward improving fertility.

Spending hours at work is one thing, but spending countless hours at the same desk just to meet deadlines is a habit that not only takes a toll on mental health but also on physical well-being. That being said, the rising incidence of spine problems is concerning—once a problem of the elderly, it is now affecting younger people as well. However, due to the age factor, several people tend to ignore spine problems, but they continue to worsen silently. In such a scenario, early and regular health checks can help prevent pain, stiffness, and long-term disability.

Dr Harshal Bamb, Senior Consultant and Spine Surgeon at Gleneagles Hospital, Parel, listed some of the key tests for the spine that can help with the early diagnosis of health problems. It is time to focus on spine health and improve quality of life.

Why have spine problems become common?

Currently, many people are struggling with spine problems. With long working hours, poor posture, excessive screen time, and a lack of physical activity, spine-related problems can steal peace of mind. Spine problems are conditions that affect the bones, discs, nerves, or muscles of the back and neck. These may include issues such as muscle strain, slipped or herniated discs, cervical or lumbar spondylosis, and spinal deformities such as scoliosis that can interfere with daily activities.

What are the symptoms of spine problems?

It is essential to seek help for signs and symptoms such as back or neck pain, stiffness, tingling or numbness in the arms or legs, reduced flexibility, and difficulty in standing or sitting for long periods. In more severe cases, it can also lead to weakness or nerve compression in patients. Timely awareness and routine checks can help prevent complications such as immobility, pain, nerve damage, and posture problems. If left untreated, spine problems can impact quality of life.

Health tests that can help diagnose spine problems

Dr Bamb, in an interview with Health and Me, spoke about the key spine health checks that can be helpful for people dealing with severe pain and strain.

1. Posture check: The expert will examine regular sitting and standing posture, especially during work hours. So, if you have back pain due to poor posture, then seek immediate help. Posture evaluation is important for everyone.
2. Pain monitoring: The expert will track any recurring back or neck pain instead of ignoring it.
3. Flexibility test: Check your ability to bend, twist, and move without discomfort. Do the range of motion (ROM) test as suggested by the doctor.
4. Nerve symptoms check: Watch for tingling, numbness, or weakness in the limbs. A neurological examination (sensory and motor assessment) will be conducted.

Evaluating lifestyle habits such as long sitting hours, obesity, and lack of exercise is also key to understanding spine health. Spine risk assessment or even musculoskeletal risk screening is also important. So, take these tests and keep your spine healthy.

Just like regular health check-ups for the heart, joint and spine check-ups are also important. Maintaining good posture, staying active, stretching, exercising daily, and seeking timely medical advice can help to protect the spine. Do not engage in strenuous activities mindlessly and pay attention to your spine.

Vaccines are like insurance; they’re important for health as well as safe to take, said Dr NK Arora, the former Chairperson and currently a member of the National Technical Advisory Group on Immunization, NTAGI.

NTAGI is the highest advisory body on immunization in the country, which consists of independent experts who provide recommendations on vaccines after reviewing data on disease burden, efficacy, and cost-effectiveness of vaccines.

As part of the ongoing World Immunization Week, Dr. Arora, the Executive Director of The INCLEN Trust International, spoke in an exclusive interview with HealthandMe on the importance of vaccines.

Comparing vaccines to insurance, Dr Arora highlighted the importance of immunization for both the young and the elderly. He emphasized that vaccines provide preventive protection against serious diseases, much like insurance offers financial security before a crisis occurs. He also underlined that timely immunization across all age groups is essential to reduce disease burden, prevent outbreaks, and ensure long-term public health safety.

“What I will say is that vaccination is like insurance. This is insurance for our health. And so it ensures the health of our children, ensures the health of our women, and pregnant women. It will ensure the health of our adolescents where the vaccination is going on,” said the expert.

The expert also urged people not to waste their time with anti-vaccine rumors and noted that vaccines, approved and given in the public health system, are safe and free of cost. These are initiated only after rigorous trials.

“Please do not hesitate to take the vaccine,” he said, adding that “vaccines are developed after extensive studies, both before it is first used in human beings and then again in human beings. And safety is something of paramount importance”.

He said people must get a vaccine, not when sick, but when we are in good health, and importantly urged the need to dispel myths around vaccines.

“I would like to assure all my readers that all the vaccines which are approved and given in the public health system are safe. Occasionally, you will hear some misinformation, some rumor, and this needs to be dispelled. If you are not very sure, please contact your physician, the nearest physician who looks after you and your family, and get clarifications from them. Rather than putting your weight on social media news and hearsay from neighbors and others, please get it. But I again assure you that all the vaccines available in India today are very safe”.

World Immunization Week

World Immunization Week is observed every year from April 24 to 30. The theme for 2026 is ‘For Every Generation, Vaccines Work.’

According to the WHO, vaccines have saved more than 150 million lives over the past 50 years.

"That’s 6 lives every minute, every day, for more than 5 decades," the WHO said.

Currently, more than 30 life-threatening diseases and infections are prevented by vaccines.

However, 20 million children missed at least one vaccine dose in 2024, leaving far too many at risk of preventable disease.

Vaccination in India: Progress with Gaps

In India, vaccines have played a significant role in improving public health. The country's immunization campaigns have been key to eradicating polio and smallpox. It has also eliminated yaws and maternal and neonatal tetanus in India. In addition, child mortality rates, measles-rubella, and tuberculosis have also been considerably reduced.

As per an official government statement, full immunization coverage has risen from 62 per cent in 2015 to 98.4 per cent in January 2026.

The percentage of zero-dose children to the total population has declined from 0.11 per cent in 2023 to 0.06 per cent in 2024.

However, gaps remain in child vaccination. These include:

Only 76.4 per cent of children (12–23 months) are fully vaccinated (NFHS-5)

India accounts for 6.4 per cent of global zero-dose children and 49.2 per cent in South Asia.

In 2024, 909,000 children remained unvaccinated, while 454,000 were partially vaccinated.