Should You Be Worried About Blue Light in 2025?

By Dr. Leo Bennett, Child Development Advisor | Expert Advice Column | Childcare Standards Council

In our increasingly digital world, parents are hearing more and more about the potential risks of blue light the high energy visible light emitted by screens and LED lighting. From smartphone usage to bedtime tablets, blue light has become a growing source of concern, particularly when it comes to children's development, sleep, and eye health.

But is blue light really as harmful as it’s often made out to be? And should parents be actively limiting exposure for toddlers and young children in 2025?

Let’s take a science backed, balanced look at what we currently know, what’s still uncertain, and most importantly what practical steps parents and carers should take.

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What Is Blue Light?

Blue light is a part of the visible light spectrum, with wavelengths between approximately 400 to 495 nanometres. It’s naturally present in sunlight and plays an essential role in regulating our circadian rhythm the internal body clock that tells us when to sleep and wake.

However, artificial sources of blue light from LED lights, smartphones, tablets, TVs, and computer screens now surround us day and night. It’s this shift in exposure patterns that has sparked concern, particularly around evening screen time and its effects on children’s sleep and wellbeing.

Is Blue Light Dangerous for Children?

The short answer: Not inherently. Blue light itself is not dangerous, but timing, intensity, and duration of exposure do matter especially for children, whose eyes and brains are still developing.

Here’s what the current science says:

1. Sleep Disruption Is the Main Concern

Blue light, particularly in the evening, suppresses melatonin, the hormone that signals to the body that it’s time to wind down. This can delay sleep onset, reduce sleep quality, and shift circadian rhythms especially in children, who are more sensitive to environmental cues.

A 2023 review in the British Journal of Paediatrics and Child Health reinforced this: children exposed to screens in the hour before bed often experienced later bedtimes, reduced total sleep, and more night time wakings.

2. Eye Health and Digital Strain

While there’s no conclusive evidence that blue light from screens causes long term eye damage, many children report eye strain, dry eyes, or headaches after prolonged screen time. This is more likely linked to screen habits such as not blinking enough or staring for long periods than blue light itself.

That said, young children’s lenses are more transparent, allowing more blue light to reach the retina, which may make them more vulnerable to excessive exposure.

3. Behaviour and Attention

Screen use in general (not just blue light) has been associated with shorter attention spans, increased hyperactivity, and irritability especially when screen use replaces sleep, outdoor play, or quality interactions. It’s not clear if blue light is directly responsible, but it may contribute to overstimulation in some children.

What’s New in 2025?

With screen use now an integral part of both learning and leisure, particularly post pandemic, 2025 has seen:

• Increased use of blue light filters on devices and school issued tablets

• Wearable tech with circadian lighting modes to mimic natural light patterns

• Improved parental controls and screen time reporting across platforms

  
  

Yet, despite technological advances, overexposure in the evening remains a key issue especially as more toddlers and preschoolers are using screens daily.

Should Parents Be Worried?

Worried? No. Aware and proactive? Absolutely. The goal is not to demonise screens or blue light, but to create healthy habits that support children's development, sleep, and emotional wellbeing.

Here’s the reassuring part: with a few simple steps, you can reduce any potential risks from blue light exposure without needing to eliminate screens altogether.

Practical Tips for Managing Blue Light Exposure

1. Prioritise Screen Free Evenings

Avoid screens for at least 60 to 90 minutes before bedtime, especially for children under 7. Use that time for calming activities like reading, storytelling, or quiet play.

2. Use Built In Night Modes

Most devices now have blue light reduction settings (e.g. “Night Shift” on Apple, “Eye Comfort Shield” on Samsung). Enable these automatically in the early evening.

3. Encourage Natural Light in the Day

Exposure to natural daylight helps regulate melatonin production. Try to get your child outside every day especially in the morning.

4. Limit Overall Screen Time

The UK Chief Medical Officers recommend limiting screen time for under 5s to 1 hour per day, and ideally less for toddlers. Balance is key.

5. Set a Good Example

Children model their behaviour on adults. Reducing your own screen use in the evening can reinforce family wide sleep and wellbeing routines.

6. Create Screen Free Zones

Establish screen free areas, particularly in bedrooms and at mealtimes. Keeping devices out of the bedroom helps reduce temptation and improves sleep hygiene.

What About Blue Light Glasses?

Blue light blocking glasses have gained popularity, but the evidence supporting their use in children is limited and inconclusive. The Royal College of Ophthalmologists has stated that behavioural strategies (like reducing screen time before bed) are more effective than relying on glasses or filters.

If your child is already using such glasses and they feel helpful, there’s no harm but they shouldn’t be seen as a substitute for healthy screen habits.

A Balanced Perspective

In 2025, digital technology is not going anywhere nor should it. Screens can offer real benefits: learning apps, video calls with grandparents, and educational games are all part of a rich developmental environment when used thoughtfully.

Blue light, in context, is not something to fear. Like sugar or sun exposure, it’s about moderation and timing, not total avoidance. The emphasis should remain on good sleep routines, outdoor play, and age appropriate tech use, rather than alarmist restrictions.

Final Thoughts

So, should you be worried about blue light in 2025? Not if you understand the risks and how to manage them. By encouraging healthy habits, limiting screen exposure before bedtime, and keeping a close eye on sleep quality and behaviour, you can confidently navigate the digital world alongside your child.

Let’s not panic about pixels. Instead, let’s stay informed, stay balanced, and support children in using technology in ways that are healthy, engaging, and developmentally appropriate.