According to the latest available data, the average person spends 6 hours and 58 minutes per day on screens connected to the internet. That is a 1 per cent (4 minutes) increase over 2021’s figure equating to 5 billion plus days when extrapolated across all global internet users. It is people’s eyes working hard while using various screens such as mobile phone screens, tab screens, laptop screens, PC screens, television screens, etc.
Prominent Eye Surgeons Dr. Rangika Gunaratne and Dr. Muditha Kulatunga speak about screen use and eyes.
According to Dr. Gunaratne, amid this rapid change of use of digital gadgets, professional organisations such as the World Health Organisation (WHO) and American Academy of Pediatrics (AAP) have stepped in with recommendations. AAP calls for no screen time at all for children until 18 to 24 months, except for video chatting, and says kids ages 2 to 5 should get an hour or less of screen time per day. WHO similarly recommends no screens for kids under 2, and less than an hour a day for kids 2 to 5. For ages 6 and older, encourage healthy habits and limit activities that include screens. (Between 18 and 24 months screen time should be limited to watching educational programming with a caregiver. For children 2-5, limit non-educational screen time to about 1 hour per weekday and 3 hours on the weekend days.)
Dr. Gunaratne pointed out that the use of digital screen time is linked to development of myopia in children and teenagers, also called short-sightedness or near-sightedness. Excessive digital screen time is also linked to dry eye syndrome, digital eye strain, and poor head and neck postures which can cause pain. Studies reveal that high levels of screen time are associated with around a 30 per cent higher risk of myopia. And combined with excessive computer use, this increases the risk to around 80 per cent.
Dr. Rangika Gunaratne
Dr. Muditha Kulatunga
When our eyes spend more time focusing on near objects, like phones, screens, or even paperbacks, it makes our eyeballs elongate, which prevents the eye from bending light the way it should. This elongation increases nearsightedness, called myopia, which causes distant objects to appear blurred,” he said.
Eye problems caused by computer use fall under the heading of computer vision syndrome (CVS). It isn’t one specific problem. Instead, it includes a whole range of eye strain and discomfort. Research shows that between 50% and 90% of people who work at a computer screen have at least some symptoms. Working adults aren’t the only ones affected. Kids who stare at tablets or use computers during the day at school can have issues, too, especially if the lighting and their posture are less than ideal,” he said.
How computers affect vision
CVS occurs because our eyes follow the same path repeatedly, and it can exacerbate the longer we sustain the movement. When we work at a computer, our eyes continuously focus and refocus. They move back and forth as we read, shifting from looking down at papers to up to type. Our eyes respond to constantly moving and changing images, adjusting focus and sending rapidly varying images to the brain. All these tasks demand significant effort from our eye muscles. Additionally, unlike a book or piece of paper, the screen introduces contrast, flicker, and glare. Furthermore, it’s been proven that we blink far less frequently when using a computer, leading to dry eyes and periodic blurring of vision while working,” he said.
“You’re more likely to have problems if you already have eye issues, if you need glasses but don’t have them, or if you wear the wrong prescription for computer use,” he pointed out.
Symptoms of Computer Vision Syndrome include eye irritation (dry eyes, itchy eyes, red eyes), blurred vision, headaches, backaches, neck aches, and muscle fatigue. Although CVS hasn’t been found to cause any permanent damage to the eyes, its painful symptoms can impact work performance.
Other risk factors for digital eye strain include looking at a digital screen every day, poor lighting, glare or reflection on a digital screen, uncorrected vision issues (like farsightedness or astigmatism), incorrect prescription eyeglasses, incorrect viewing distance or angle, and poor posture while sitting.
Ease digital eye strain
You may be able to reduce or prevent eye strain by changing the way you use digital screens. Here are some tips that may help protect your eyes from strain and discomfort.
1. Adjust your computer: Position your computer screen 20 to 28 inches from your eyes. Sitting too close to a digital screen can increase your risk of eye strain. Place the screen slightly below eye level, about 4 to 5 inches. Tilt the top of the screen back about 10 to 20 degrees. Make sure you’re not tilting your neck upward or downward to see the screen. You can also make the text and images more visible and easier to read by increasing the contrast, brightness, and font size on your device.
2. Blink frequently: Blinking helps prevent your eyes from drying out by spreading moisture and mucus across your eyes. If you don’t blink often enough, it can cause your eyes to become dry and irritated. Looking at a computer or digital screen may cause you to blink less often than you should. In fact, according to the University of Iowa, you blink 66 percent less while on a computer. Try to remember to blink often when using a computer or other digital device, and take regular breaks from your screen to give your eyes a rest.
3. Reduce screen glare: Screen glare happens when light is reflected off your screen. The light often comes from overhead lighting fixtures or nearby windows. Try to reduce or eliminate glare by closing blinds, shades, or curtains on windows to reduce or minimize screen glare, using lower wattage light bulbs, dimming overhead lights, and adding a screen glare filter to your computer.
4. Use the right eyeglasses: If you wear eyeglasses, make sure your prescription is correct. Wearing the wrong prescription can make it difficult for your eyes to focus correctly. This can increase your risk for eye strain and headaches. If your glasses are for distance, reading, or both, you may need a new prescription just for viewing digital screens.
5. Adjust your posture: Poor posture can increase your risk of eye strain. That’s why it’s important to design your workspace in a way that promotes good posture while you’re sitting in front of your computer. When sitting in front of your computer or other digital screen, keep these tips in mind for good posture: Sit up straight with your ears aligned over your shoulders. Avoid letting your head and neck lean forward. Keep your shoulders relaxed. Avoid hunching or slouching forward.
Position your computer screen slightly below eye level to ensure you don’t have to tilt your head up or down or lean forward to see the screen clearly. Use a chair with the right height and aim to keep your feet flat on the floor, with your knees level or slightly higher than your hips. Choose a chair with good back support and make sure to sit back, feeling the support of the chair against your spine.
Take regular breaks to minimise the risk of computer vision syndrome, which is exacerbated by continuous use of a digital screen:
1. Follow the 20-20-20 rule: Every 20 minutes, take a break by looking at something 20 feet away for 20 seconds. This helps your eyes refocus and rest.
2. Rest for 15 minutes after 2 hours of continuous screen use: Move away from your computer and focus on objects that are closer and further away than your digital screen.
3. Engage in non-screen tasks during breaks: Avoid looking at another digital screen and instead, do tasks such as organising paperwork or taking a short walk.
Consider using lubricating eye drops to keep your eyes moisturised and reduce symptoms of dry eye.
