The extent to which screen time takes a greater portion of our daily life is an understatement.
As the demand for technology increases, the use of screen time through various devices also increases. Irrespective of how fruitful the impact of technology that these devices (such as television, computers, phones, etc.) bring, we need not forget about their health hazards.
This article brings your attention to a common health impact of screen time on our eyes and ways to prevent associated risks effectively.
Research conducted and published in backlinko.com in 2024 showed that users aged 16-64 worldwide spend an average of 6 hours 40 minutes daily on screens across devices. The highest screen time was attributed to an African country where users spend two more hours above the worldwide average. How confident are you that your country’s statistics are not higher than this?
Common health hazards for the eyes
Common health hazards of prolonged screen exposure on the eyes are Dry Eye Syndrome and eye strain. Have you ever wondered why computer users strain their eyes more than reading from a printout? This is because we tend to blink less while using computers and other devices. Also, our normal viewing distances and angles change when using screens.
Dry Eye Syndrome
This is a condition that develops when we constantly stare at a screen for a prolonged period of time, leaving the surfaces of the eye dry. Persistent dry eyes can cause irritation symptoms, but also unstable and intermittently changing vision.
If you spend too much time on screen, watch out for these symptoms:
- Burning, stinging, itching, tearing
- Sandy or gritty feelings (feels like sand in the eye), scratchy or foreign-body sensation
- Discharge, frequent blinking, mattering or caking of the eyelashes (usually worse upon waking)
- Redness
- Blurry or fluctuating vision (made worse when reading, computer, watching television, driving, or playing video games)
- Light-sensitivity, eye pain and/or headache
- Heavy eyelids, eye fatigue/eyestrain, etc.
However, this does not warrant you to invest in expensive blue light filter glasses to get relief, as research has found out they are not effective in protecting your eyes against ultraviolet rays as was once claimed.
There are cheap and effective ways, as advised by the American Academy of Ophthalmologists, to protect your eyes using the 20-20-20 rule.
Your vision, your choice!
How to protect your eyes
1. Give your eyes a break
Remember to blink. Take a break every 20 minutes by looking at an object 20 feet away for 20 seconds. Looking into the distance allows your eyes to relax.
2. Other relevant tips
- Choose your space. Try sitting in a space that gives you a view of at least 20 feet. Your window view can be a perfect spot so that you can look through it at each break. Avoid sitting in an enclosed space such as facing the wall.
- Adjust lighting from your screen. Too much light makes your eyes work harder to see, which leads to eye strain.
- Keep your eyes moist by blinking frequently or getting artificial tears at hand to lubricate your eyes when they feel dry.
- Protective spectacles. They don’t have to be expensive. They can just prevent too much wind to the eyes, especially when traveling long distances or riding. They are also useful to prevent direct damage to our eyes. For children, they should be wide, rimmed, clear, flexible, and plastic.
- Stop using devices 1 to 2 hours before bed. Blue light from the screen can affect your circadian rhythm, which is our natural sleep-wake cycle. Use nighttime settings on devices and computers that minimize blue light exposure.
Those experiencing consistently dry red eyes or eye pain should visit an ophthalmologist, a physician specializing in medical and surgical eye care, because persistent dry eyes can impair your vision.
“The eyes are the window to the soul, but they are also windows to the world. Protect them, cherish them, and they will continue to show you the beauty of life.” Your vision, your choice!
Dr. Janet Makalay Turay
MBChB, Resident Ophthalmologist
