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.

Winters can be especially demanding for many women going through menopause or perimenopause. As the colder months arrive, concerns like dry, irritated skin, unexpected hair fall, and increased joint pain become more common. This rise in symptoms is not caused by cold weather alone. It is largely driven by the way seasonal changes interact with the hormonal transitions of menopause. To understand this better, we spoke to Tamanna Singh, Co-founder of Menoveda and a Certified Menopause Coach, who explained why these changes happen.

What Is Menopause?

Menopause is a natural biological phase when a woman’s menstrual cycles stop permanently, signalling the end of her reproductive years. It is officially diagnosed after 12 consecutive months without a period and usually occurs between the ages of 45 and 55, as the ovaries gradually reduce estrogen production.

The phase leading up to this, called perimenopause, involves fluctuating hormones that can trigger symptoms such as hot flashes, mood changes, and sleep disturbances. Postmenopause refers to the stage after menopause, according to the Mayo Clinic.

How Long Does Menopause Last?

Menopause itself is a single milestone rather than a prolonged phase. Once a woman has gone a full year without a menstrual period, she is considered menopausal. After this point, she enters postmenopause, which continues for the rest of her life.

Menopausal Symptoms Worsening During Winters

One of the key changes during menopause is the steady decline in estrogen levels. Estrogen supports skin moisture, collagen formation, healthy hair growth cycles, and joint lubrication. As this hormone decreases, the body becomes more reactive to environmental factors, with winter dryness having a stronger impact.

Menopause In Winters: Why Skin Feels Drier in January

Tamanna Singh explains, “Cold air contains less moisture, and indoor heating further removes the skin’s natural oils. Lower estrogen levels weaken the skin’s protective barrier, increasing water loss. This leads to dryness, flaking, itching, and in some cases, eczema-like conditions. The skin also takes longer to repair itself, which makes winter-related irritation more difficult to manage.”

The Hair Fall Connection

Hair follicles respond closely to hormonal changes. Tamanna notes, “During menopause, shifting estrogen levels and increased androgen activity shorten the hair’s growth phase, leading to more shedding. Winter adds further stress through reduced blood flow to the scalp, dietary imbalances after festive eating, and low Vitamin D levels due to limited sunlight. Combined, these factors make January a common time for noticeable hair thinning and hair fall.”

Why Joint Pain Worsens During Menopause?

Estrogen also plays a role in reducing inflammation and keeping joints well-lubricated. As estrogen levels fall, women may experience stiffness, swelling, and discomfort, which tend to worsen in cold weather. Lower temperatures cause muscles and connective tissues to tighten, reducing flexibility. Staying less active during winter months further adds to joint stiffness and pain.

What Can Help?

Managing these concerns calls for a well-rounded approach. Tamanna recommends:

• Skin: Use rich, oil-based moisturisers regularly and maintain good hydration.
• Hair: Ensure sufficient intake of protein, iron, and biotin, and practice gentle scalp massage to improve blood circulation.
• Joints: Engage in light strength training, yoga, and regular movement to support flexibility. Adequate Vitamin D and calcium intake is especially important during winter.

Winter does not create menopausal symptoms. It simply intensifies what the body is already dealing with. With the right awareness, consistent care, and small seasonal adjustments, women can navigate the colder months with more ease and confidence.

Delhi’s air quality remained in ‘very poor’ category and a thick layer of fog also took over the city. As of 6am, the Air Quality Index or AQI stood at 385. On Monday, the AQI of the city stayed under the ‘severe’ category, and the overall 24-hour average was at 401. The India Meteorological Department (IMD) recorded that the general visibility of Delhi at 6.30am was 350 meters. The IMD also issued a fog alert for December 29 and the morning of December 30. Warning is also extended for neighboring states, including Haryana, Uttar Pradesh, Chandigarh, Punjab, and parts of Northeast, East, and North India.

The IMD on X wrote: “Dense to very dense fog is expected tonight and into the morning of 30th December across several regions including Haryana, Chandigarh & Delhi, Punjab, Uttar Pradesh, and parts of the Northeast, East, and North India. Visibility may be severely reduced, making travel risky. Please drive slowly, use fog lights, and avoid unnecessary journeys.”

Also Read: Is Delhi's Toxic Air Making You Sad And Grumpy? Here's What The Study Says

Pollution Could Harm Your Brain

While we all know the harm pollution could do to your lungs, doctors have also highlighted that pollution could also lead to cognitive ailments. Mental health impacts such as risk of depression, anxiety, ADHD, and neurodevelopmental disorders in children could rise.

Dr Deepika Dahima, a psychologist at AIIMS Delhi said that pollution could put mental health at risk. Prolonged exposure to fine particulate matter like PM10 or PM2.5 could lead to a rise in anxiety, depression, cognitive impairment and chronic stress. Children also show disrupted neural development and learning difficulties, while adults experience irritability, emotional fatigue and impaired decision-making.

Another medical practitioner, Dr Jitender Nagpal, deputy medical superintendent and pediatrician at Sitaram Bhartia Institute of Science, speaking to the news agency PTI said, “Increasingly, a wide spectrum of behavioural and learning issues such as attention difficulties, irritability, and poor academic performance are being noticed in many children.”

Studies too have linked the exposure of particulate matter or PM2.5 with increased ADHD risk. There are research that show a 1.51 fold increase per 5 μg/m³ increase in PM2.5 and others indicating elevated risks when exposure exceeds 16 μg/m³.

Another study published in December 18, in the journal Environmental Research by Oregon Health & Science University, found that everyday exposure to urban air pollution gradually alters brain development in children and young adults. The researchers of the Oregon Health & Science University discovered that exposure to air pollutants at ages 9 to 10 was associated with changes in cortical thickness in the frontal and temporal brain regions that are responsible for executive function, language, mood regulation, and socioemotional processing.

Another study published in Nature Communication notes that after four hours of exposure to particulate matter, it was found that people's ability to perform routine tasks and interpret emotions were highly impacted.

Study's co-author, Dr Thomas Faherty said, "Study provides compelling evidence that even short-term exposure to particulate matter can have immediate negative effects on brain functions essential for daily activities.”

Can Alzheimer's be completely reversed? This is not just about preventing it or ensuring it that the disease slow down, but can it be reversed to achieve full neurological recovery? For the longest, we have known that Alzheimer's is a progressive, degenerative brain disease, which destroys memory, thinking, and eventually the ability to perform simple tasks, but now a team of researchers from Case Western Reserve University, University Hospitals (UH), and Louis Stokes Cleveland VA Medical Center has challenged this belief. They may have found out something that could reverse it, at least so says the animal model.

Instead of targeting plaques or tangles alone, the team looked at something more fundamental: the brain’s energy system.

Their findings, published in Cell Reports Medicine, suggest that restoring the brain’s energy balance may not just slow Alzheimer’s but potentially reverse key features of the disease, at least in animal models.

What Did The Study Find?

The study is led by Kalyani Chaubey from the Pieper Laboratory, and at the center of the study is NAD+, a molecule essential for cellular energy and repair.

NAD+ levels naturally decline with age across the body, including in the brain. When levels drop too low, cells struggle to perform basic functions and eventually fail.

The researchers found that this decline is far more severe in the brains of people with Alzheimer’s. The same sharp drop was also seen in mouse models of the disease, pointing to a shared biological problem.

How the study was conducted

While Alzheimer’s is uniquely human, scientists use specially engineered mice to study it. In this study, two types of mice were used. One model carried human mutations linked to amyloid buildup, while the other carried a mutation affecting the tau protein.

Both amyloid and tau are central to Alzheimer’s pathology. Over time, these mice developed symptoms similar to human Alzheimer’s, including brain inflammation, damage to nerve fibers, breakdown of the blood-brain barrier, reduced formation of new neurons, and severe memory and learning problems.

Restoring energy balance in diseased brains

After confirming that NAD+ levels were dramatically reduced, the researchers tested whether restoring this balance could help. They used a drug called P7C3-A20, developed in the Pieper Laboratory, which supports cells in maintaining healthy NAD+ levels under stress.

Remarkably, the results went beyond prevention. Even when treatment began after significant disease progression, the mice showed reversal of major brain damage. Cognitive function fully recovered in both mouse models, despite their different genetic causes.

Biomarkers and what they signal

The recovery was not just behavioral. Blood levels of phosphorylated tau 217, a biomarker now used clinically in humans to detect Alzheimer’s, returned to normal in treated mice. This provided objective evidence that disease processes had been reversed, not merely masked.

Why this matters for people

The findings suggest a possible paradigm shift. Alzheimer’s damage may not always be permanent. Under certain conditions, the brain appears capable of repairing itself and regaining function.

However, the researchers caution against self-medicating with over-the-counter NAD+ supplements. Some have been shown in animal studies to raise NAD+ to unsafe levels that may increase cancer risk. The drug used in this study works differently, supporting balance rather than excess.