Could Blue Light from Screens Be Fueling Your Anxiety?

Late-night scrolling. Endless emails. Video calls that blur into the evening. If you’re like most Australians, you’re spending more than 7 hours a day on screens—and noticing frayed sleep, jitters, or that familiar “wired-but-tired” feeling. Scientists are now asking: could the blue light from our devices be quietly amplifying anxiety?

What Is Blue Light?

Blue light is part of the visible spectrum with shorter wavelengths and higher energy. Natural sunlight is full of it (which helps regulate our circadian rhythm). But phones, tablets, and laptops emit concentrated blue light long after the sun goes down.

The Science: Blue Light & the Brain

Circadian Disruption: Blue light in the evening suppresses melatonin, a hormone critical for sleep.
Sleep-Anxiety Loop: Poor sleep increases amygdala reactivity, making stressors feel bigger the next day.
Hyperarousal: Constant light exposure keeps the sympathetic nervous system “on,” mimicking low-grade fight-or-flight.

A 2023 University of Adelaide study found students who used screens two hours before bed reported significantly higher anxiety scores than those who logged off earlier.

Everyday Signs of Blue Light Overload

Struggling to fall asleep even when tired
Racing thoughts after nighttime scrolling
Morning “brain fog” or irritability
Eye strain, headaches, and restlessness

While anxiety has many causes, blue light may be an underestimated trigger—especially if you already feel tense or sleep-deprived.

Small Shifts With Big Payoff

Screen Curfew – Aim to power down 60–90 minutes before bed.
Night Mode & Filters – Enable “Night Shift” or use blue-light blocking glasses after dusk.
Dim & Distance – Reduce brightness and keep screens at arm’s length.
Daylight Anchor – Get 10–20 minutes of real morning sunlight to reset your circadian clock.
Mindful Check-Ins – If anxiety spikes, pause and breathe rather than doomscroll.

When Lifestyle Tweaks Aren’t Enough

If anxiety or insomnia persist, it may be time to talk with a professional. Platforms like SeekHelp.com.au