If you’re like most people, you’re probably spending more time in front of screens than you realize. While technology has made our lives more convenient, it’s not doing our eyes any favors. Too much computer time may not necessarily damage our eyes, but it can undoubtedly affect your eye health in ways you might not expect.
Fortunately, you can incorporate a few things into your life to reduce your risk of digital eye strain or other complications from extended digital device use. If you’re experiencing any uncomfortable symptoms, booking an appointment with your eye doctor is a good idea, as they can rule out any underlying conditions contributing to your discomfort.
Effects of Prolonged Computer Use on Your Eyes
Eye strain is one of the most significant things that can happen with prolonged computer use, but other complications that can occur include:
Nearsightedness (Myopia)
The prevalence of nearsightedness is rising globally, and studies suggest screen use plays a role. Constantly focusing on nearby objects, like screens, forces your eyes to adapt in ways that may exaggerate this condition, especially in children and young adults.
Dry Eye Syndrome
Reduced blinking during screen use results in less moisture distributed across the eye’s surface. Over time, this can evolve into chronic dry eye syndrome, which requires ongoing treatment to manage.
Disrupted Sleep Patterns
Excessive exposure to blue light before bedtime interferes with melatonin production, the hormone responsible for sleep. Poor sleep doesn’t just affect rest—it can lead to deeper health complications, including worsened overall eye health.
What Is Eye Strain?
Spending excessive time on computers, smartphones, or tablets can also trigger a condition known as computer vision syndrome (CVS), or digital eye strain. This is one of the most common reasons for discomfort when using digital devices.
Symptoms of Eye Strain
Common symptoms of digital eye strain include:
- Dryness: Reduced blinking leaves your eyes feeling gritty or itchy
- Blurred vision: Trouble focusing, especially at close distances, can result from prolonged strain
- Headaches: Eye strain can cause tension headaches, often felt around the temples
- Eye fatigue: Your eyes may feel heavy or sore, especially after a long workday
- Neck and shoulder pain: Poor posture during screen use often leads to muscular discomfort
Tips for Reducing Eye Strain
The good news is that you don’t have to avoid computers or screens altogether to keep your eyes healthy. Small, consistent changes can make a big difference. Here are some proactive strategies to consider:
Follow the 20-20-20 Rule
The 20-20-20 rule can be an effective way of helping your eyes relax and refocus. Every 20 minutes, take a 20-second break to look at something 20 feet away.
Blink Often
We often blink less when we use computers and digital devices. So, be conscious of your blinking while working on screens. If your eyes still feel dry, consider using lubricating eye drops for relief.
Adjust Your Screen Settings
A few screen adjustments you can make include:
- Use a blue light filter or dark mode
- Reduce the brightness of your screen to match the lighting in your surroundings
- Enlarge fonts or adjust text size to reduce squinting
Set Up an Ergonomic Workspace
Ensure your screen is about an arm’s length away and positioned so the top is at or slightly below eye level. Using an anti-glare screen filter can also help minimize reflections.
Wear Computer Glasses
Blue light-blocking glasses or prescription computer glasses specifically designed for screen use can be a worthwhile investment for frequent users. These special lenses can reduce the effects blue light has on your circadian rhythm.
Take Regular Breaks
The problem with extended computer use is that we often do so without adequate rest. Make an effort to go for a quick walk, stretch, or simply close your eyes to give them much-needed rest while working.
Eye Health for the Future
Screens are here to stay, but we don’t have to sacrifice our eye health to use them. Here’s how you can be proactive about long-term eye care:
- Schedule yearly eye exams to monitor your vision
- Protect your eyes outdoors with UV-blocking sunglasses
- Balance screen use with other activities that encourage distance vision, like outdoor sports or reading print books
- Limit nighttime screen exposure to protect your natural sleep cycle
Creating healthy screen habits today will safeguard your vision for tomorrow. Remember, your eyes are as important as any other part of your well-being—they deserve just as much care.
Take Charge of Your Eye Health
Your eyes work non-stop to support you in the digital world. Now it’s time to return the favor. By following these tips and being mindful of your screen time, you can minimize eye strain and enjoy healthy vision for years to come.
Call our team at Coast Optometry, now operated by Total Vision, today. We’re happy to book you in for an appointment with one of our experienced optometrists who can examine your eyes, review your symptoms, and offer you tailored advice to find symptom relief.
