The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review

This systematic review examined the effects of blue light exposure on sleep, performance, and well-being in young adults. Blue light reduced sleep quality, sleep duration, and sleep efficiency in many studies, while increasing sleep latency. However, it also enhanced cognitive performance, alertness, and reaction time in more than half the cases. Subjective well-being and mood showed mixed results, with some improvement in positive mood and reduced irritability but not consistently across studies. These findings reveal that blue light has both potential benefits and risks, underscoring the need for context-specific usage to balance performance gains with possible sleep disruption.

Limit blue light exposure during evening hours to preserve sleep quality and efficiency. Use blue light blocking glasses or filters on devices if evening use is unavoidable. During the day, blue light can improve alertness and performance, making it useful in work or study settings. Recommendations are supported by substantial evidence, though individual responses may vary. Consider experimenting with light exposure timing for personalized benefits.