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Screens are now an inseparable part of daily life. Phones, laptops, and televisions have become portals into everything we want to see, learn, and connect with. The challenge lies not in the devices themselves but in the artificial blue light they emit. Avoiding screens altogether is neither realistic nor necessary. What matters is balance and the cultivation of conscious habits around how they are used to reduce blue light exposure and protect health.
Unlike natural sunlight, which contains a full spectrum of colours that work in harmony, artificial screens concentrate blue light. This imbalance can overstimulate the brain, suppress melatonin production, and disrupt the circadian rhythm that regulates sleep and energy levels.
The good news is that there are simple, practical ways to minimise these effects without giving up the technology that has become essential to modern life.
Adjusting Screen Settings
One of the simplest steps is to change the settings on devices. Most phones and laptops have a built-in night mode that shifts the screen’s tones to warmer colours. Setting this to activate automatically at sunset creates a smoother transition into evening. For those looking to reduce their phone use during the day, switching the display to black and white mode can make the screen less stimulating and less addictive.
At night, the gentlest option is to use a red filter. Unlike blue or white light, red wavelengths have very little impact on melatonin, which means the body can maintain its natural rhythm even if a device is used close to sleep.
Protective Tools to Reduce Blue Light Exposure
Beyond settings, physical tools can make a real difference. Blue light blocking glasses are one of the most effective. Clear or lightly tinted lenses work well during the day, filtering out the harshest part of the spectrum without distorting colours. After sunset, amber or red-tinted lenses provide fuller protection by blocking nearly all blue light, gently supporting the body’s transition into rest.
For those who spend long hours on tablets or laptops, screen protectors designed to filter blue light are another option. Larger devices like televisions are harder to manage, which is why a small portable projector can be a better choice for evening viewing. Because the light is reflected off a wall rather than shining directly into the eyes, the experience feels softer and far less stimulating.
For those who want to take it further, there are devices that avoid blue light entirely. For example, Kindles are far more eye-friendly for reading and for digital nomads, the daylight computer is a powerful alternative. Instead of emitting its own light, the screen reflects it, removing both glare and blue light. This makes it possible to work in bright sunlight or late into the evening without the usual strain – a total game changer.
Create a Supportive Environment
The light in the space around you is just as important as the light coming from your screen. Overhead LEDs and cool white bulbs mimic the midday sun, keeping the body in an alert state long after nightfall. Switching to warmer, amber-coloured lighting in the evening helps signal to the brain that it is time to slow down.
Simple adjustments make a big difference. Turning off ceiling lights and relying on lamps creates a gentler glow that is closer to natural firelight, the kind of light humans evolved around. Even while travelling, this is an easy shift, as most hotel rooms and apartments have bedside or corner lamps that can replace harsh overhead lighting. For an even more calming environment, shaded lamps, salt lamps, or candles can be used to create an atmosphere that encourages rest.
Shaping the environment in this way reduces unnecessary stimulation and supports the body’s natural rhythm.
Practical Lifestyle Adjustments
The environment sets the stage, but how we interact with screens plays a significant role in their effect on health. Setting clear boundaries around usage is one of the most effective strategies. Avoiding screens at least an hour before bed allows the brain to wind down. Keeping phones and laptops out of the bedroom helps maintain it as a space for rest rather than stimulation.
During the day, deep-focused work is best scheduled earlier, when natural light is abundant, leaving evenings for lighter, less digital activities. This approach not only reduces strain but also supports a natural rhythm between work, rest, and connection to the environment.
A Conscious Approach
Reducing artificial exposure is only half the picture. Replacing some screen time with natural light is equally important. Morning sunlight, in particular, helps reset the circadian rhythm. Spending even ten minutes outside after waking anchors the body’s sense of time, making it easier to fall asleep at night and wake refreshed.
Screens are not going away, and they do not need to. The aim is not avoidance but conscious usage. By making small changes to device settings, choosing protective tools, creating a supportive environment, and shaping habits more intentionally, it is possible to reduce the strain of blue light while still enjoying the benefits of modern technology.
At Barefoot Backpackers, we’re passionate about helping you navigate the world with purpose. Our site is a hub for holistic health, conscious travel tips, and sustainable living advice. With every guide, we aim to help you create meaningful adventures while staying true to your values. Our content always comes from real experiences and knowledge that is truly aligned with us.
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