Blue Light Exposure Calculator

Analyze your daily blue light exposure and protect your sleep

Back to SleepHow

💻 Track Your Blue Light Exposure

Personal Information
Device Usage

For each device, enter your daily usage time and typical viewing distance.

📱
Smartphone
High blue light intensity
Close (6-12")
Arm's Length
Far (3+ ft)
💻
Computer/Laptop
Moderate blue light intensity
Close (12-18")
Arm's Length
Far (3+ ft)
📲
Tablet
Moderate blue light intensity
Close (12-18")
Arm's Length
Far (3+ ft)
📺
Television
Lower blue light intensity
Close (3-6 ft)
Medium (6-10 ft)
Far (10+ ft)

Your Blue Light Exposure Analysis

Moderate Risk

Daily Exposure Timeline

🛡️ Personalized Recommendations

Understanding Blue Light

🔵 What is Blue Light?

  • High-energy visible light (400-490 nm wavelength)
  • Naturally present in sunlight, artificial in screens
  • Can penetrate deep into the eye
  • Most intense from LED screens and devices

😴 Effects on Sleep

  • Suppresses melatonin production
  • Disrupts natural circadian rhythm
  • Can delay sleep onset by 30+ minutes
  • Most disruptive 2-3 hours before bedtime

👁️ Eye Health Impact

  • Can cause digital eye strain and fatigue
  • May contribute to dry eyes
  • Potential long-term retinal damage
  • Symptoms worsen with close viewing distance

🛡️ Protection Strategies

  • Use blue light filters on devices
  • Follow the 20-20-20 rule for breaks
  • Reduce screen time 2 hours before bed
  • Consider blue light blocking glasses