 | Most of us spend time on our electronic devices. Whether it is a cell phone, iPad or laptop, we may spend several hours a day glued to our devices. But is all that screen time bad for your eyes? The answer is, it might be. |
How much screen time is too much?
There are no exact guidelines for how much screen time is too much to maintain optimal eye health. Various factors may play a role in how much is too much. For example, several hours of screen time without any breaks might become a problem for some people. The same number of hours spread out throughout the day may not bother someone else. If you already have existing eye problems, such as dry eyes, screen time may affect you more.
But while there is no consensus on how much screen time may start to cause eye problems, it is clear that staring into our screens each day can take its toll on the eyes.
But while there is no consensus on how much screen time may start to cause eye problems, it is clear that staring into our screens each day can take its toll on the eyes.
Vision and eye effects of screen time
Too much time looking at your electronic devices can lead to a few eye problems, including the following:
Dry eyes: Eye strain can lead to dry eyes. If you already deal with dry eyes, screen time can make it worse. When we look at our phones, computers, and tablets, we tend to blink less, which can dry your eyes out. Signs of dry eyes can include irritation, stinging, and a gritty feeling in the eyes.
Eyestrain: Spending too much time on your devices can lead to eyestrain and tired eyes. Prolonged viewing without frequent breaks could cause eyes to feel sore and strained. When you are looking at your devices, it causes the muscles that help you focus work a bit harder. Your eyes may especially get tired if the lighting around the screen causes glare.
Trouble adjusting to distance vision: When your eyes are focused on close-up images, such as on your cellphone screen, it can make it a little difficult to adjust to distance vision, especially for children. Usually, it is only a brief problem, and the eyes adjust within a few minutes, but in some cases, it can take a few hours.
Problems sleeping: Screen time in the evening can also make it more difficult to fall asleep. Lack of sleep can also lead to tired eyes.
Decreased activities: Too much screen time does not only have direct effects on the eyes, but it can also have certain indirect effects. For example, too much screen time may reduce time spent doing other things, such as exercising or spending time outdoors.
Dry eyes: Eye strain can lead to dry eyes. If you already deal with dry eyes, screen time can make it worse. When we look at our phones, computers, and tablets, we tend to blink less, which can dry your eyes out. Signs of dry eyes can include irritation, stinging, and a gritty feeling in the eyes.
Eyestrain: Spending too much time on your devices can lead to eyestrain and tired eyes. Prolonged viewing without frequent breaks could cause eyes to feel sore and strained. When you are looking at your devices, it causes the muscles that help you focus work a bit harder. Your eyes may especially get tired if the lighting around the screen causes glare.
Trouble adjusting to distance vision: When your eyes are focused on close-up images, such as on your cellphone screen, it can make it a little difficult to adjust to distance vision, especially for children. Usually, it is only a brief problem, and the eyes adjust within a few minutes, but in some cases, it can take a few hours.
Problems sleeping: Screen time in the evening can also make it more difficult to fall asleep. Lack of sleep can also lead to tired eyes.
Decreased activities: Too much screen time does not only have direct effects on the eyes, but it can also have certain indirect effects. For example, too much screen time may reduce time spent doing other things, such as exercising or spending time outdoors.
Recommendations for screen time
It looks like digital devices are here to stay. Learning ways to have screen time while also maintaining good eye health is helpful. Consider the following suggestions:
Moderation is key: One of the best ways to prevent screen time from interfering with your eyes is moderation. Consider setting limits for your children. Set a good example, and follow some guidelines yourself. For instance, consider a no digital device rule at dinner or after a certain time in the evening.
Practice the 20/20/20 rule: When you spend time on your digital devices, consider practicing the 20/20/20 rule. After about 20 minutes of using a device, look away for at least 20 seconds at something about 20 feet in front of you. This helps give your eyes a little break.
Use artificial tears: It’s common for your eyes to get dry while using electronic devices. To combat irritation, use artificial tears or lubricant drops.
Increase text size as needed: If the font is too small on your devices, it is likely to make you strain your eyes even more. If you find you are straining, increase the text size. It may also be helpful to decrease overhead lighting, which may reduce screen glare.
We hope that by using some of the tips above, you can use your digital devices while minimizing eye issues. If you would like to ask whether an appointment with one of our eye doctors would be appropriate at this time, call our office at 508-746-8600.
Moderation is key: One of the best ways to prevent screen time from interfering with your eyes is moderation. Consider setting limits for your children. Set a good example, and follow some guidelines yourself. For instance, consider a no digital device rule at dinner or after a certain time in the evening.
Practice the 20/20/20 rule: When you spend time on your digital devices, consider practicing the 20/20/20 rule. After about 20 minutes of using a device, look away for at least 20 seconds at something about 20 feet in front of you. This helps give your eyes a little break.
Use artificial tears: It’s common for your eyes to get dry while using electronic devices. To combat irritation, use artificial tears or lubricant drops.
Increase text size as needed: If the font is too small on your devices, it is likely to make you strain your eyes even more. If you find you are straining, increase the text size. It may also be helpful to decrease overhead lighting, which may reduce screen glare.
We hope that by using some of the tips above, you can use your digital devices while minimizing eye issues. If you would like to ask whether an appointment with one of our eye doctors would be appropriate at this time, call our office at 508-746-8600.
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