If you’re reading this, you’re likely looking at a screen—whether it’s your phone, laptop, computer, or tablet. But have you considered how screen time affects your eyes?

The hazards concern all age groups including children, teenagers, younger and older adults who spend their time in front of screens. 

Whether it’s for work, or recreational activities, the more time you spend staring at these screens, the more blue light your eyes are exposed to, which can contribute to some serious eye troubles.

 

What is Blue Light?

You probably encounter blue light every day without even realizing it. It’s all around us, from the screens on your phone, computer, and TV to the lights in your home.

But what exactly is blue light, and how does it affect your eyes? 

Think of it like the colors in a rainbow—blue light is a part of the colorful light spectrum we can see. When you’re looking at screens or bright lights, you’re taking in a lot of blue light, which can have an impact on your vision over time.

 

Why is Blue Light a Concern?

Our eyes have natural protectants, like the cornea and lens, that block most harmful rays from the sun. But blue light can get past these parts and travel deep into our eyes, more so than other colors of light, where it can potentially cause problems. 

During the day, blue light is actually helpful. It helps us stay awake and alert, sort of like a natural wake-up call that keeps us energized and ready for action. It’s part of the light we get from the sun and helps us keep our energy up throughout the day.

However, because blue light is so powerful, too much of it, especially from screens, can make our eyes feel tired or dry. Over time, too much blue light might harm the retina, which can make it hard to see properly and could lead to serious vision problems later on.

 

Screen Time On Eye Health

Digital Eye Strain

Is screen time leaving your eyes feeling fatigued, overworked and sore? You might be one of the 60% of Australians dealing with Digital Eye Strain from being glued to screens.

This happens because your eye muscles are constantly focusing, and this overwork leads to strain. You might notice that it’s harder to see things clearly, making text or images look blurry.

When you don’t take breaks from screen time, your eyes are forced to stay in one spot and work even harder, resulting in symptoms like tired eyes, dryness, irritation, blurred vision, and headaches.

 

Ocular Surface Disease

Ocular surface disease or dry eye disease is when your eyes feel really dry and itchy, like there’s something stuck in them. 

It may sound strange but blinking is super important because it spreads moisture over your eyes, keeping them from getting dry, scratchy and helps wash away any tiny irritants.  

When you’re locked onto a screen, your blinking rate can drop by up to 60% compared to usual.

Without enough moisture, the tear film that normally protects and lubricates the eye becomes unstable, which can lead to the symptoms of dry eye disease. 

 

Myopia (Nearsightedness)

Myopia is on the rise with 30% of the world population affected by it. It is a condition in which you can see things up-close clearly, but it is hard to focus on distant objects.

If you’re spending hours glued to your screen, your eyes are getting a serious workout focusing on things that are right in front of you.

This strain can make myopia worse, especially for kids and young adults whose eyes are still developing. In fact, too much screen time can ramp up the risk of myopia by nearly 80% in kids and teens. 

 

Healthy Screen Habits

Eye-Friendly Lighting

• Adjust the brightness and text size to a more comfortable setting for your eyes.
• Work in a well-lit area with just the right balance of light.
• Activate the blue light filter on your devices to minimize blue light exposure.
• Avoid bright screens before bed to help you unwind and get a better night’s sleep.

Adjust Screen Settings

• Make sure your screen is at a comfortable distance from your eyes, ideally about an arm’s length away.
• Position the top of your screen at or just below eye level for maximum comfort.

Don’t Forget To Blink

• Try to blink more frequently to prevent dryness. If your eyes still feel dry, using artificial tears can help keep them comfortable.

Use Blue Light Glasses

• Screen protectors and blue light-blocking glasses are available to reduce eye strain and safekeep your vision.

Adopt The 20/20 Rule

• Every 20 minutes, take a 20-second break and look at something 20 feet away to give your eyes a much-needed rest.

Keep Your Screen Time in Check

• Take regular breaks and try to limit your recreational screen time to less than two hours a day to lower the risk of digital eye strain.
• Don’t forget to take some screen-free time outdoors—natural light helps your eyes relax and can even slow the progression of myopia!

 

When was the last time you had your eyes tested?

 

Do you:

• Check your phone first thing in the morning?

• Spend more than 2-6 hours a day in front of screens?

• Notice that your vision gets a bit blurry after a screen binge?

• Feel like your eyes are dry or scratchy after too much screen time?

• Find it tough to sleep after late-night screen sessions?

• Use your phone right before bed?

• Get headaches or eye discomfort after a screen marathon?

• Have eye problems running in the family?

• Struggle to focus on things up close or far away lately?

• Skip breaks and stare at screens non-stop?

• Have a job that keeps you on screens for most of the day?

 

If any of these sound like you, it’s time to schedule your eye exam today. 

Regular eye exams can detect issues early and ensure your vision stays healthy.

At Eyes&Vision, our expert optometrists are here to help you maintain a sharp vision. Book your appointment today and let’s make sure your eyes are not just healthy, but also screen-protected!