Is late-night scrolling sabotaging your thyroid?

In the modern digital landscape the glow of a smartphone is often the last thing we see before closing our eyes While the impact of blue light on sleep quality is welldocumented a new frontier of endocrine research is emerging the connection between highenergy visible HEV light and the thyroid gland This Thyroid Awareness Month we delve into the surprising biological link between our latenight screen use and the endocrine systemDoes scrolling through social media at midnight actually interfere with your bodyrsquos metabolic pace To answer this midday spoke to Dr Pranav Ghody consultant endocrinologist and diabetologist at Wockhardt Hospitals in Mumbai Central and Dr Tejaswi V consultant in diabetes and endocrinology at Manipal Hospital in Kanakapura Road in BengaluruThe invisible connection The master clock theoryTo understand how a screen affects a gland in your neck one must first look at the brain Dr Pranav explains ldquoThe key link is the suprachiasmatic nucleus SCN located in the hypothalamus Often referred to as the bodyrsquos master clock the SCN receives light signals directly from the eyesrdquoWhile the thyroid itself does not see light the blue lightmdashwhich is abundant in digital screensmdashactivates the SCN signalling to the brain that it is daytime ldquoThis synchronisation or lack thereof governs multiple hormonal systems specifically the HypothalamicPituitaryThyroid HPT axis the command centre for your metabolism When you use a screen late at night you arent just staying awake you are confusing the conductor of your hormonal orchestrardquo he elaboratesThe TSH Rhythm Why timing is everythingThe thyroid gland controls everything from body temperature and energy levels to mood and heart rate However these hormones arent released at a steady rate throughout the dayDr Tejaswi notes ldquoThe body operates on a 24hour biological clock called the circadian rhythm ThyroidStimulating Hormone TSH typically peaks at night and falls during the day The HEV light during the night can interfere with regular thyroid hormone production timerdquoDr Pranav adds that while a single night of scrolling wont lsquoswitch offrsquo your TSH chronic exposure can blunt the amplitude of this natural cycle ldquoFor individuals with borderline thyroid function this repeated disruption can become clinically relevant leading to persistent fatigue even when blood tests appear normal he addsThe cortisol connection Stress versus metabolismOne of the most significant lsquohiddenrsquo impacts of latenight blue light is its effect on cortisol the bodyrsquos primary stress hormone Studies suggest that bright artificial light at night can elevate cortisol levels by up to 15 per cent as the brain stays in a state of high alertThis creates a secondary hurdle for thyroid health Dr Tejaswi explains ldquoElevated cortisol levels can hamper the conversion of inactive thyroid hormone T4 into its active form T3 which the body actually uses for metabolism You may have enough thyroid hormone in your system but your body cant unlock it for use because the stress signals are standing in the wayrdquoMetabolism and the domino effectCan latenight scrolling actually make you gain weight Indirectly the answer is yes The Mumbaibased expert states ldquoWhen your circadian rhythm is disturbed it triggers a domino effect across several metabolic markersrdquo1 Insulin sensitivity It begins to decline making it harder for your body to process sugars2 Appetite hormones Ghrelin the hunger hormone rises while Leptin the fullness hormone falls3 Energy expenditure Metabolic inefficiency leads to reduced calorie burning the next dayDr Pranav iterates ldquoWhile blue light alone doesnt cause hypothyroidism it creates a metabolic environment where weight gain and chronic fatigue become much more likelyrdquoNight shifts versus latenight scrollingIs your phone habit as damaging as working a night shift Dr Pranav clarifies ldquoWhile nightshift workers experience a much more severe and chronic misalignmentmdashlinked to higher rates of cardiovascular risk and metabolic disordersmdashthe mechanism for screen users is comparable Latenight screen use mimics a milder version of shiftwork physiology Over years this repeated minor disruption increases vulnerability particularly for those with a genetic predisposition to thyroid diseaserdquoThe vulnerable population Who is most at riskIndividuals already diagnosed with thyroid disorders or those taking medication like Levothyroxine are particularly sensitive to the blue light effect according to Dr TejaswiShe notes that patients with hypothyroidism or autoimmune thyroid disease may experience1 Greater symptom perception Worsening fatigue and joint pain due to aggravated stress hormones2 Medication inconsistency Sleep disturbances can affect how efficiently the body responds to and processes thyroid medication3 Sleep fragility A heightened sensitivity to the wakeinducing effects of HEV lightThe filter fallacy Are night mode settings enoughA common question in the endocrinologists office is whether blue light filters or night shift modes on phones are a cureall Both experts urge cautionWhile these tools shift the light spectrum to warmer wavelengths they are rarely a complete solution for the endocrine system The Bengaluru health expert highlights that mental stimulation is just as disruptive as the light itself Engaging with social media news or work emails keeps the brain active and the SCN awake regardless of the colour of the screenThe most effective strategy remains limiting use entirely for 60 to 90 minutes before sleep to allow the endocrine system to transition into rest modeProtecting your thyroid in the digital age A strategic planThe goal according to Dr Pranav is smart exposure not fear We cannot avoid screens entirely but we can manage our hormonal hygiene He outlines four simple ways through which you can strategically manage exposure1 Prioritise morning sunlightThe thyroid benefits from predictable routines Exposure to natural daylight first thing in the morning strengthens the SCNrsquos master clock making it more resilient to minor disruptions later in the evening2 The 90minute ruleAvoid screens in the final hour and a half before bed Use this time for reading physical books relaxation techniques or light stretching to lower cortisol levels3 Create a devicefree sanctuaryThe sleep environment should be dark and cool Even small LED lights from chargers or routers can interfere with melatonin production in sensitive individuals4 Medication disciplineIf you are on thyroid medication consistency is vital Take it exactly as prescribed and ensure you are getting 7 to 8 hours of quality sleep to allow the medication to work in harmony with your bodyrsquos natural rhythmsThe expert verdictDr Pranav offers a final powerful metaphor for thyroid health Think of the thyroid as part of an orchestra When the conductormdashthe master clockmdashis confused the entire performance suffersProtecting your sleep and respecting your bodys natural timing is not just about feeling rested it is a fundamental pillar of longterm endocrine health While blue light may not damage the thyroid in the way a physical injury would it creates a discord in the delicate balance of hormones that regulate your life