EVENING BLUE LIGHT EXPOSURE AND SLEEP QUALITY: MECHANISMS, CONSEQUENCES, AND PREVENTIVE STRATEGIES — A NARRATIVE REVIEW

Weronika Pura; Karolina Zarówna; Dominika Matecka; Mateusz Kosowski; Daniel Chołuj; Jakub Marciniak; Jakub Mazur; Wiktor Śliwiński

doi:10.31435/ijitss.3(51).2026.6239

Authors

Weronika Pura The Independent Public Healthcare Institution of the Ministry of the Interior and Administration in Łódź, Północna 42 Street, 91–425 Łódź, Poland https://orcid.org/0009-0007-2889-667X
Karolina Zarówna District Hospital Complex in Oleśnica, Armii Krajowej Street, 56-400 Oleśnica, Poland https://orcid.org/0009-0003-6066-7667
Dominika Matecka Józef Struś Municipal Hospital, a Multispecialty Medical Centre in Poznań, Szwajcarska Street, 61-285 Poznań, Poland https://orcid.org/0009-0000-4644-5943
Mateusz Kosowski Independent Public Healthcare Institution in Koło, 25 Księcia Józefa Poniatowskiego Street, 62-600 Koło, Poland https://orcid.org/0009-0001-0811-5326
Daniel Chołuj The Independent Public Healthcare Institution of the Ministry of the Interior and Administration in Łódź, Północna 42 Street, 91–425 Łódź, Poland https://orcid.org/0009-0009-1445-6336
Jakub Marciniak University Clinical Hospital No. 2 of the Medical University of Łódź, 113 Żeromskiego Street, 90-549 Łódź, Poland https://orcid.org/0009-0004-5675-6963
Jakub Mazur Voivodeship Combined Hospital in Kielce, 45 Grunwaldzka Street, 25-736 Kielce, Poland https://orcid.org/0009-0005-1089-9210
Wiktor Śliwiński The Independent Public Healthcare Institution of the Ministry of the Interior and Administration in Łódź, Północna 42 Street, 91–425 Łódź, Poland https://orcid.org/0009-0003-3584-9776

DOI:

https://doi.org/10.31435/ijitss.3(51).2026.6239

Keywords:

Blue Light, Sleep Quality, Sleep Disturbances

Abstract

Background: Blue light exposure from digital devices has become a prevalent environmental factor affecting circadian rhythms and sleep quality.

Objective: This review aims to evaluate the physiological mechanisms, sleep disturbances, and psychological consequences associated with evening blue light exposure.

Methodology: A narrative synthesis of current literature was conducted, focusing on the effects of short-wavelength light (400-500 nm) on melatonin suppression, sleep architecture, and related health outcomes.

Results: Evidence suggests that artificial blue light is an important contributing factor to delayed sleep onset, reduced sleep duration, and impaired sleep efficiency. Furthermore, growing evidence indicates that circadian disruption and evening screen exposure are associated with poorer mood outcomes and digital eye strain.

Conclusions: While blue light-filtering technologies offer limited objective benefits, behavioral and environmental interventions—such as limiting evening screen time—remain the most effective preventive strategies to mitigate the adverse effects of digital device use.

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