We are surrounded by screens in our modern digital age. Smartphones, TVs, and computers are now almost unavoidable in homes, schools, and offices. With the average American spending hours in front of devices each and every day, it’s clear than many of us indulge in a lot of screen time. A growing body of research suggests that excessive screen time causes eye strain and other health problems. The following is an explanation of the link between eyes and screen time. 

Blue Light

Our eyes are not made to stare at screens for hours on end. Most digital displays emit what is known as “blue light,” and this high-energy visible light can filter into the eyes and produce numerous outcomes. Blue light is a natural component of sunlight and is not harmful in short durations, though it can negatively affect one’s sleep cycles. Luckily, blue light glasses have been documented to improve the wearer’s sleep quality. The most troubling thing about screen time is that too much tends to produce computer vision syndrome, also known as digital eye strain. 

Digital Eye Strain

Viewing an electronic screen is much different than reading from a printed page. Contrast is higher, reflections on screens are more common, and digital text may often appear blurry and out of focus. Many also place their devices too close to their face or at an angle, forcing eye muscles to work harder to compensate. Furthermore, device users tend to blink less often which can cause dry eyes and burning or stinging sensations.

The most common symptoms of digital eye strain are headaches, eye fatigue, blurred vision, neck or shoulder pain, loss of focus, red or itchy eyes, and nearsightedness. There is also evidence that excess blue light can damage sensitive cells in the eye’s retina. In some cases, too much screen time can cause underlying vision conditions like farsightedness, astigmatism, and macular degeneration to worsen. 

How to Prevent Eye Strain

Eye strain from computer screens is becoming more commonplace. As more people use digital devices at home and work, it’s more important than ever to address this avoidable issue. A good rule of thumb is to set your screen’s center about four inches below eye level and about 2 feet away. Try increasing your screen’s text display size to minimize squinting and reduce direct overhead lighting to cut down on glare. Remember to blink often, at least every minute or so, to keep your eyes thoroughly lubricated. If they still dry out frequently, artificial tears and lubricant drops can be used to relieve temporary symptoms.

Set your screen’s brightness to match its surroundings. Avoid fluorescent bulbs and opt for natural options whenever possible. You may also consider applying a “night light” on your screen to further reduce brightness, especially during long sessions. Anti-glare screen filters are also available if overhead or natural light remains troublesome. Take breaks often and follow the 20/20/20 rule, which recommends focusing on an object at least 20 feet away for about 20 seconds after 20 minutes of screen time. This will help your eyes relax and reset, allowing you to return to work refreshed.

Screen time is currently the subject of much debate. Ongoing research continues to provide insight into its effects on one’s eyes, brain, and overall health. One thing is for certain: digital screens are now more common than ever. While avoiding them entirely is unrealistic, some simple steps can be taken to reduce instances of eye strain. Position your monitor at a safe, comfortable distance and adjust its brightness to match the room. Follow the 20/20/20 rule during long sessions, keep fluorescent overhead light to a minimum, and don’t forget to blink if your eyes start feeling dry. It’s important to note that excessive screen time is a major risk factor for many preexisting eye conditions. If you’re concerned about screen time affecting your eyes, we encourage you to contact us for more information or to book a comprehensive exam.