Screen Time Overload? How To Protect Your Eyes

How are Screens Bad for Your Eyes? 

Computer Vision Syndrome (CVS) 

Just like carpal tunnel syndrome can result from repeating small movements over and over, CVS results from repeating tiny eye movements over and over. Reading words on a screen, glancing back and forth between windows, or following motion in a video requires a lot of effort on the part of your eye muscles.  

Your eyes also work overtime to change focus quickly when you look away from and back to the screen, such as repeatedly glancing down at printed papers or your keyboard while working. On top of all this, screens flicker, sometimes at a rate faster than our brain can register, and give off a glare, which is not an obstacle when reading from paper.  

While it has not been proven that the effects cause permanent damage, CVS symptoms (or screen time overload) are blurred or double vision, dry, red eyes, eye irritation, headaches, and neck or back pain.  

Blue Light 

Separate from CVS, but adverse nonetheless, are the effects of the blue light from digital screens. Natural light appears white but actually contains red, orange, yellow, green, blue, indigo, and violet light. Every color light has a different energy level and wavelength. Rays on the red end have longer wavelengths and less energy, while blue rays have shorter wavelengths and more energy. LED light that comes off of digital screens is made up of more blue light than other wavelengths.  

On one hand, blue light can benefit your productivity as it boosts alertness, helps memory and cognitive function, and elevates mood [6]. Because of this, when exposure comes mainly during the daytime, blue light can help maintain a healthful circadian rhythm or sleep/wake cycle. Unfortunately, few of us turn off screens as soon as the sun goes down. Too much exposure to blue light at night negatively affects the circadian rhythm, leading to sleep difficulties at night and sleepiness during the day [6]. 

Blue light can reduce image contrast on a screen contributing to digital eye strain, or CVS [6]. Over an extended period of time, studies have shown that blue light likely causes damage to the retina, and therefore contributes to age-related macular degeneration [6]. We should be especially careful about screens and children. Studies have shown that a child’s eye absorbs more blue light energy from a digital screen than an adult’s [7], suggesting the effects may also be more severe.   

How to Protect Your Eyes from Screens 

When it comes to leisure activities and social media scrolling, we can try to reduce our screen time. Try setting a daily social media screen time limit on your phone as a reminder to put it down. Be reticent of the clock and the effects of blue light at night, and try to limit any screen use after dark to maintain a healthy sleep and wake cycle.  

In terms of work, you probably don’t have the option to cut down on screen time. Luckily there are several other steps you can take to support your eye health while working at the computer.  

Wear Your Glasses 

If you know you have imperfect vision, make sure you are wearing the right prescription for working at the computer. Depending on your individual eyesight, your optometrist may tweak your prescription or suggest adding blue light protective lenses to your glasses. Even if you don’t wear glasses otherwise, you may benefit from wearing protective lenses to reduce blue light exposure. 

Treat Dry Eyes 

People actually blink less often when staring at screens, which can contribute to eye dryness and irritation [8]. Try to remember to blink more frequently, re-wetting the cornea. Stay hydrated by drinking plenty of water and ask your healthcare professional about eye drops if you notice excessive dryness. 

Up Your Antioxidant Intake 

Vision and eye health are somewhat dependent on the nutrients we consume. Our eyes are particularly concentrated with blood vessels and nerve tissue and are therefore extra susceptible to oxidative damage that can contribute to macular degeneration as we age. Consider adding some antioxidant support to your diet. Lutein and zeaxanthin, specifically, are the two carotenoids found naturally in the macula with antioxidant properties and have been shown to promote macular health [9]. Foods high in these two antioxidants include dark green leafy vegetables, eggs, peppers and corn.

Adjust the Lighting Around You 

Do you notice a glare off of your screen from nearby windows? Is the room dark with your screen acting as the only light source? Both of these factors can contribute to eye strain and related symptoms [4]. Make sure you work in a well-lit space and try an anti-glare screen cover if you cannot cover the window or avoid the sun. 

Monitor Position and Quality 

For the least amount of eye strain, a computer monitor should be placed so that the center of the screen is six inches below your straight-ahead gaze. Higher resolution LCD monitors with a matte finish are the best choice to prevent eye strain, but if you have an older model monitor, try adjusting the settings to the highest refresh rate to minimize flicker [4]. 

Let Your Eyes Rest 

Try following the 20/20/20 rule: after 20 minutes of working at the computer, look into the distance 20 feet away for 20 seconds and allow your eyes to refocus. The American Optometric Association also suggests that you take a 15-minute break after every 2 hours of continuous computer use [4]. 

Reduce Blue Light Exposure 

Your devices may have a nighttime setting that adjusts the level of blue light emanating from your screen. Some even have a setting to make the switch automatically at certain hours of night and day. Again, reducing your overall screen use is the best method for reducing the damage that may be taking place in response to light exposure.