Feeling the Effects of Screen Time on Your Eyes?
Many people have suddenly found themselves spending more time at home, relying on televisions, video games, computers, and phones to help pass the hours. Is all this screen time bad for our vision health?
Effects of Too Much Screen Time
Spending too many hours staring at a screen can cause eye strain. You tend to blink less while staring at the blue light from a screen, and the movement of the screen makes your vision work harder to focus. We typically do not position the screen at an ideal distance or angle, which can cause added strain. All these issues add up and can lead to lasting effects on your vision, especially in children.
Potential effects of screen time, include:
- Eye fatigue – Comes from intense use causing double vision, headaches, and concentration difficulties.
- Dry and irritated eyes – You tend to blink less when staring at a screen and your eyes can become dry and irritated. You should avoid this because it can impact the health of your vision and cause blurry vision.
- Loss of focus flexibility – Typically, loss of focus flexibility happens as we age, but excessive screen time can impact our ability to adjust vision to see at all distances quickly.
- Nearsightedness – Screen time can keep our kids indoors, which can have a long-term impact on eye health. In children, natural daylight is important for us. Studies have shown children who spend more time indoors are more likely to develop nearsightedness.
Retinal damage – Digital devices release blue light, which can reach the inner lining of the back of your eye (retina). Studies show that blue light can damage light-sensitive cells in the retina. This can lead to early age-related macular degeneration, which can lead to loss of eyesight. According to the American Optometric Association, children are more likely than adults to experience when exposed to this high-energy light.
In addition, too much screen time can have a major impact on your sleep. Research shows that the blue light alters the brain’s sleep rhythms when used close to bedtime. The brain thinks the screen light is daylight, and it can shift the body’s sleep rhythm.
Tips to Protect Your Eyes from Too Much Screen Time
There are easy steps you can take to reduce your risk of occulars strain or damage, including:
Adjust lighting – Most screens have a brightness adjustment. Make sure that your screen isn’t brighter than the surrounding light, or your occulars will have to work harder to see. Adjust your room lighting or your screen lighting and increase the contrast on your screen to reduce eye strain.
Give your eyes a break – The American Ophthalmological Society recommends using the 20-20-20 rule to reduce eye strain. Take a break every 20 minutes by looking at an object 20 feet away for 20 seconds. This gives your occulars a break and allows them to refocus.
Keep eyes moist – Consider using artificial tears to lubricate your occulars when they feel dry. Not only can screen time dry its out, but the heaters and air conditioners in your space can further dry your occulars out.
Keep your distance – Keep your screen about an arm’s length or 25 inches away from your eyes – your occulars work harder when the screen is close to your face. Also, the angle of the screen should have you looking slightly downward.
Reduce glare – It is important that you position the screen so that you do not produce a glare from sunlight or internal light. A glare can further aggravate the eye.
Use blue light filters – A blue light filter can decrease the amount of blue light displayed on your screen. By reducing this light, your occulars won’t feel as tired by the end of the day.
Yearly eye exam – Get a yearly eye exam so your optometrist can check your eye health and determine if any chronic vision conditions are developing.
The effects of too much screen time on your occulars can be easily avoided if you take steps to reduce your eye discomfort. If you notice symptoms developing, you probably aren’t taking the proper precautions. If the simple tips mentioned don’t help you, you could potentially have an underlying vision problem, such as eye muscle imbalance or uncorrected vision, so talk to your primary care provider.
Regardless of how you’re using your digital devices, here are seven tips to help combat digital eye fatigue:
– Take a 20-20-20 break to rest your eyes and closing your eyes. Every 20 minutes, look at something 20 feet away for 20 seconds to the distant objects.
– Reduce overhead lighting to eliminate screen glare and adjust the brightness of your screen or device to a level that is comfortable for you.
– Increase the text size on devices so you can see the content better.
– Clean your screen regularly to ensure better visibility and avoid computer vision syndrome.
– Remind yourself to blink often, as it helps with dry eye symptoms.
– Set up your workstation ergonomically by adjusting the screen to be slightly below eye level and sit an arm’s distance away from your screen.
Consider asking your eye care professional for a free trial of Biofinity Energys®, a lens built with your digital lifestyle in mind. Biofinity Energys® contact lenses help with eye tiredness caused by focusing on close-up digital devices. In fact, 75% of wearers agree that Biofinity Energys® lenses help their eyes feel less tired at the end of the day, even after a long day of using digital devices1.
Following these practices will allow you to stay productive while keeping your eyes feeling comfortable. However call your eye doctor if you feel like your vision is not great