Track Your Blue Light Exposure
Ideal: ≤2h/day recreational | Max: 4h/day total
0h 0m
Today’s exposure
0% of daily limit
Enable Night Mode Reminder
After 8 PM: Use warm light, reduce brightness.
Daily Limit: 240 min (4h) total screen time
Safe Zone: ≤120 min | Caution: 120–240 min | Over: >240 min
Blue Light Exposure 2025: Protect Eyes & Sleep
Too much blue light = **eye strain**, **poor sleep**, **mood issues**. Track and reduce now.
Daily Limits
| Level | Minutes | Impact |
|---|---|---|
| Safe | ≤120 | Healthy eyes & sleep |
| Caution | 120–240 | Mild strain |
| Over | >240 | High risk: insomnia, fatigue |
Effects of Blue Light
- ↓ Melatonin by 50%
- ↑ Eye strain 70%
- ↑ Headaches & dry eyes
Quick Fixes
- 20-20-20 rule every 20 min
- Warm light after 8 PM
- Blue light filter on
- Paper books at night
Pro Tips
- Use Eye Break timer
- Dim screen 50% at night
- Pair with Digital Detox
FAQs
Does dark mode help? Yes, reduces blue light 30%.
Glasses needed? Only if >4h/day.
Kids limit? ≤60 min/day.
Conclusion
Track your **blue light today**. One small change = better sleep tomorrow.
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