How does the Blue Light Exposure Calculator work?

Evening blue light delays melatonin production by 90+ minutes Then: Screen distance matters: doubling distance reduces exposure by approx 75% Then: Amber-tinted glasses filter 98% of blue light from screens.

Can you give an example of how to use the Blue Light Exposure Calculator?

Example: Input 8hrs screen use, 2hrs evening, 50cm distance gives a result of Moderate-high exposure; evening use likely delaying sleep by 45-60 minutes.

Is the Blue Light Exposure Calculator free to use?

Yes — completely free with no registration, download, or subscription required. All calculations happen instantly in your browser.

How accurate is the Blue Light Exposure Calculator?

Our Blue Light Exposure Calculator uses verified mathematical formulas and is accurate to multiple decimal places. Results are calculated in real-time using the same methods used by professionals.

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Blue Light Exposure Calculator

Daily screen time (hrs)

Evening screen time (hrs)

Screen distance (cm)

Blue light from screens suppresses melatonin production in the evening, delaying sleep onset and reducing sleep quality.

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Pro Tip

Set devices to Night Mode from 8pm. Better still, put screens away 1 hour before bed for the best sleep quality.

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Did You Know?

The sun emits far more blue light than any screen - what matters most is screen use in the 2-3 hours before bed.

References

›Blue light and sleep — Harvard Health
›Blue light — NIH

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