Whether you’re working, studying, or unwinding, you probably spend hours each day staring at these glowing rectangles.
The truth lies somewhere in between. While the eyes can experience strain, discomfort, and even temporary problems after long periods of screen use, there’s little evidence to suggest that screens are causing permanent damage.
However, that doesn’t mean the risks should be ignored. Let’s dive deeper into the science behind screen use and its effects on eye health.
Understanding digital eye strain
You’ve probably heard people complain about headaches, blurry vision, or dry eyes after spending hours on their computer or phone.
That’s because they’re likely suffering from Digital Eye Strain (DES), also known as Computer Vision Syndrome. If you’ve experienced it yourself, you know how uncomfortable it can be, but what exactly causes it?
Digital eye strain happens when your eyes are overworked. Staring at a screen demands intense focus, and unlike reading a book or looking at a distant object, screens force your eyes to adjust to constant light and small, pixelated images. It’s more tiring than you might think, and over time, your eyes start to protest.
The common symptoms of digital eye strain include:
- Eye fatigue: Your eyes feel tired and heavy.
- Dry or irritated eyes: Blinking less frequently causes your eyes to dry out.
- Headaches: Constant focus and eye strain can trigger tension headaches.
- Blurry vision: After prolonged screen use, it might be hard to focus on other objects.
- Difficulty focusing: Switching between different visual tasks can become harder.
These symptoms are your body’s way of signalling that it’s time to take a break. They’re uncomfortable, but they’re not typically a sign of any long-term damage. However, for those who spend many hours a day in front of screens, it’s essential to know how to prevent digital eye strain.
How screens affect your eyes
So, how exactly do screens impact your eyes, and why do they cause digital eye strain? There are several key factors at play:
Prolonged focus
Unlike reading a book or looking at something in the distance, staring at a screen requires your eyes to maintain a close-up focus for extended periods. This continuous effort tires out the eye muscles, leading to fatigue.
Reduced blinking
Studies have shown that people blink far less when looking at screens. Typically, humans blink around 15 to 20 times per minute, but when using a screen, this number can drop significantly. Blinking helps to lubricate the eyes, and when you blink less, your eyes become dry and irritated. They might even start to twitch.
Blue light exposure
One of the most talked-about factors in recent years is blue light effects. Blue light is a high-energy visible light emitted by screens. There’s been a lot of discussion about whether blue light causes eye damage, but the science remains mixed.
Blue light isn’t necessarily harmful in the way UV light is, but it can contribute to digital eye strain. Additionally, too much blue light, especially at night, can disrupt your sleep cycle by interfering with the production of melatonin, the hormone that regulates sleep.
Glare and lighting
The glare from screens can also exacerbate eye strain, especially if you’re using your device in a poorly lit room or under harsh lighting conditions. Bright screens in dark environments cause your eyes to work harder to adjust, leading to more strain.
Can screen time lead to long-term damage?
According to the current body of research, the answer is no—there’s no evidence to suggest that long-term use of screens will cause irreversible harm to your vision.
That said, there are some concerns, particularly when it comes to the increase in myopia (nearsightedness) in children and adolescents. Myopia occurs when the eyeball becomes elongated, making it difficult to focus on distant objects.
Some studies suggest that prolonged near-work activities, including screen time, could be contributing to the global rise in myopia, especially in younger generations.
Children’s eyes are still developing, and spending too much time on screens without adequate outdoor time has been linked to the early onset of myopia.
While this doesn’t mean screens directly cause myopia, it’s worth noting the importance of balance. Ensuring that children (and adults) get plenty of time outdoors and engage in activities that don’t involve screens is key to maintaining overall eye health.
Digital eye strain prevention
Now that you know screens can cause digital eye strain, the next step is learning how to protect your eyes while still enjoying your devices.
The good news is that you don’t have to give up your screen time altogether to safeguard your vision. Here are some practical tips for digital eye strain prevention:
- Follow the 20-20-20 rule: This simple eye exercise is one of the most effective ways to prevent digital eye strain. Every 20 minutes, take a 20-second break and look at something 20 feet away. This allows your eyes to rest and refocus, reducing strain over time.
- Blink more often: Make a conscious effort to blink more frequently while using screens. Blinking keeps your eyes moist and helps prevent the dryness that often accompanies long periods of screen use. If you’re prone to dry eyes, consider using lubricating eye drops as well.
- Adjust your screen settings: Many devices now come with built-in blue light filters that can reduce your exposure to blue light. You can also adjust the brightness of your screen to match the ambient lighting in your room. Screens that are too bright or too dim can increase strain on your eyes.
- Position your screen properly: Your screen should be about an arm’s length away from your face, and the top of your screen should be at or just below eye level. This encourages a natural downward gaze, which is more comfortable for your eyes.
- Reduce glare: Use anti-glare screens or adjust your lighting to minimise reflections and glare. Bright lights reflecting off your screen can make it harder to see and cause your eyes to work harder, leading to strain.
- Use blue light blocking glasses: While the effectiveness of blue light blocking glasses is still up for debate, many people find that they help reduce discomfort, especially during extended periods of screen use. These glasses filter out a portion of the blue light emitted by screens, making it easier on your eyes.
- Take regular breaks: In addition to the 20-20-20 rule, it’s important to take longer breaks throughout your day. Stand up, stretch, and look away from your screen for a few minutes every hour to give your eyes a chance to rest.
Technology to the rescue
As screen time has increased, so has the development of eye-friendly features and technology to help manage digital eye strain. Most modern devices come with settings that make prolonged screen use more comfortable.
- Night mode: This feature adjusts the colour temperature of your screen to emit less blue light, typically shifting towards warmer tones in the evening. This helps reduce blue light effects, making it easier for your eyes to relax and ensuring that your screen use doesn’t interfere with your sleep cycle.
- Screen brightness adjusters: Many devices automatically adjust screen brightness based on the lighting in your environment. This ensures that your screen isn’t too bright in dark settings or too dim in bright environments, helping reduce eye strain.
- Break reminder apps: There are several apps and programs available that remind you to take breaks from your screen, encouraging you to follow the 20-20-20 rule or other rest guidelines. These can be especially helpful for people who tend to get engrossed in their work and forget to rest their eyes.
The role of eye care professionals
If you’re experiencing persistent discomfort or symptoms of digital eye strain that don’t go away with breaks and other preventive measures, it might be time to consult an optometrist.
Regular eye exams can help identify any underlying issues that could be contributing to your symptoms, such as an uncorrected vision problem. Your optometrist can also recommend specific lenses, such as anti-reflective lenses or blue light blocking glasses, to reduce eye strain.
If you wear contact lenses, it’s worth noting that they can sometimes contribute to dry eyes, especially during extended screen use. Your eye care professional may suggest switching to glasses more often or trying lubricating eye drops to ease discomfort.
To conclude
While screens can certainly cause digital eye strain and make your eyes feel tired and uncomfortable, there’s no conclusive evidence that they cause long-term damage.
By following simple digital eye strain prevention strategies, such as the 20-20-20 rule, adjusting your screen settings, and taking regular breaks, you can minimise the effects of screen time and keep your eyes healthy.
Understanding the role of blue light effects and how to manage exposure can help improve your overall eye comfort, particularly during late-night screen sessions.
