Industry Insight
From smartphones and tablets to laptops and computer monitors, screens have become an essential part of everyday life. Whether you’re working from home, spending time on social media or catching up on your favourite shows, many of us spend hours each day looking at digital devices.
But can all this screen time affect our eyes?
While there is no evidence that normal screen use causes permanent damage to the eyes, prolonged periods of screen use can leave some people experiencing digital eye strain, with symptoms such as tired, dry or uncomfortable eyes.
What Is Digital Eye Strain?
Digital eye strain refers to eye and vision discomfort that can occur after spending extended periods using computers, smartphones, tablets and other digital screens.
Common symptoms can include:
- Dry or irritated eyes: When concentrating on a screen, we may blink less frequently, which can contribute to dryness and discomfort.
- Tired eyes: Focusing on a screen for long periods can be visually demanding and may leave your eyes feeling fatigued.
- Blurred vision: Temporary blurred vision can occur after prolonged periods of close-up screen work.
- Headaches: Eye strain and visual discomfort can sometimes be accompanied by headaches.
- Difficulty refocusing: After looking at a screen for a long time, switching your focus to objects at a different distance can feel uncomfortable.
Does Screen Time Damage Your Eyes?
This is one of the most common concerns surrounding digital devices.
The good news is that there is currently no evidence that ordinary screen use itself damages your eyes. However, spending long periods looking at a screen can be tiring for your eyes, particularly if you don’t take regular breaks or your workstation isn’t set up correctly.
This means that rather than avoiding screens completely, it’s important to develop healthy habits when using them.
How Can You Protect Your Eyes?
There are several simple steps you can take to make screen use more comfortable:
1. Follow the 20-20-20 rule
Every 20 minutes, take a short break and look at something around 20 feet away for approximately 20 seconds. This gives your eyes an opportunity to relax and refocus.
2. Remember to blink
When we’re concentrating on a screen, we can blink less often. Making a conscious effort to blink regularly can help keep your eyes comfortable and reduce dryness.
3. Check your screen position
Your screen should be positioned at a comfortable distance, roughly an arm’s length away, with the top of the screen around or slightly below eye level. Reducing reflections and glare can also make screen use more comfortable.
4. Adjust your text size
If you’re constantly squinting or leaning towards your screen to read, try increasing the text size. Your screen should be comfortable to view without straining your eyes.
5. Make sure your prescription is up to date
If you’re experiencing headaches, blurred vision or difficulty focusing when using a screen, it could be worth having your eyes checked. An eye examination can help identify whether your prescription needs updating or whether another issue could be contributing to your symptoms.
What About Blue Light?
Blue light is often discussed when it comes to screen use, but it’s important not to assume that blue light from everyday screens is damaging your eyes.
The College of Optometrists states that there is currently a lack of high-quality evidence supporting blue-light-blocking spectacle lenses for the general population to improve visual performance, eye fatigue or macular health.
Instead, focusing on good screen habits including regular breaks, comfortable screen positioning and blinking regularly can be a practical way to reduce discomfort.
When Should You Speak to an Optometrist?
Occasional eye fatigue after a long day on a computer isn’t necessarily a cause for concern. However, if you regularly experience persistent blurred vision, headaches, dry or uncomfortable eyes, or difficulty focusing, it’s worth speaking to an optometrist.
An eye examination can assess your vision and eye health and help determine whether your symptoms could be related to your prescription, your working environment or another underlying issue.
Conclusion
Screens are now an unavoidable part of modern life, but that doesn’t mean your eyes have to suffer.
Simple habits such as taking regular breaks, blinking frequently, reducing screen glare and ensuring your prescription is up to date can all help make digital screen use more comfortable.
Your eyes work hard every day. Make sure you’re giving them the care they deserve.
Vivid Optical