Excessive screen time is unavoidable for most people, as they spend their days glued to their computers, tablets and smartphones for work and personal communication. However, this can put you at risk of developing computer vision syndrome, a particularly uncomfortable condition for regular screen users. Here’s everything you need to know about the syndrome and how to alleviate the effects.
While various reports suggest different statistical findings, one study found that Americans spend seven hours and three minutes staring at digital screens daily — one hour more than British respondents reported in a survey.
The findings aren’t all that surprising, considering the rise in smartphones, tablets and computers. Likewise, increased remote work has led to more people spending longer hours at the computer than usual.
Unfortunately, these screen habits contribute to computer vision syndrome — a condition derived from prolonged device exposure. The condition is most prevalent among frequent screen users and can cause numerous vision, cognitive and other physical problems. For example, people who watch television for five or more hours daily are at an increased risk of developing dementia, stroke or Parkinson’s.
People with computer vision syndrome may experience wide-ranging symptoms that negatively impact their daily activities. According to the American Optometric Association, digital strain may cause the following:
In one study, scientists discovered that computer vision syndrome led to higher insomnia and stress in participants. Syndrome-induced stress also increased the odds of migraine headaches by 52.76% and insomnia by 79.99%.
Computer screens are usually harsher on your eyes than print materials, contributing to digital eye strain. This is due to several factors, such as:
You could also be more at risk for computer vision syndrome if you wear glasses with the wrong prescription lenses or those unsuitable for staring at a screen. Likewise, people who don’t take breaks from their screens while working may also be at a higher risk.
For many people, staring at a computer screen is unavoidable. This is why screen users should take extra precautions to prevent computer vision syndrome. These five screen solutions can help you maintain your eye health while using devices.
Blue light-blocking glasses limit the high-energy visible light that reaches your eyes. Some have a yellow tint, while others absorb the blue light from your screen.
Although blue light can increase your reaction time, attention and mood during the day, it can be disruptive at night — potentially harmful to screen users who use their computers and devices well into the evening. In turn, you may negatively impact your circadian rhythm or end up with heart disease and obesity.
Wearing blue light-blocking glasses while using screens can improve your sleep-wave cycle, balance your hormones, boost alertness, reduce depression and anxiety, and increase melatonin production. They can also be safely worn all day and don’t require a prescription.
Experts often suggest using the 20-20-20 Rule to combat computer vision syndrome. The principle states that you take a 20-second break every 20 minutes by looking at something 20 feet away.
The technique allows your eyes to relax after excessive screen time. If necessary, you should set an alarm to remind you to take a break or use a phone app to time yourself. If you cannot judge whether an object is 20 feet away, always look toward the farthest thing you can see.
Screen brightness can have tremendous effects on your vision. Therefore, adjustments are needed to lessen the glare and eye discomfort. Suggestions for reducing glare include:
If you believe you’re dealing with computer vision syndrome, you should adjust the angle of your screen. Believe it or not, height and distance matter when protecting your eyes from digital devices.
Ideally, your computer, tablet or phone should be 4-5 inches below eye level and 20-28 inches away from your eyes. It is also best to keep other reference materials nearby so you aren’t moving your head in all directions too frequently. If you have a second computer monitor or must look at a print document while working, create a setup so your head remains stationary.
Staring at your computer can dry your eyes because you forget to blink while working. Blinking is crucial for keeping your eyes moist.
Use lubricating eye drops to refresh your eyes regularly. Likewise, adjust the humidity levels in your office and bedroom to expose your eyes to more moisture throughout the day and overnight.
You may not have considered it before, but eye exercises can help you build resilience against computer vision syndrome symptoms. The eye uses six muscles for movement — these derive from the socket, allowing the eyes to move up, down, side to side and in rotation.
The best eye exercises for stronger vision and improved eye health include:
If you spend a lot of time using computers and smartphones, you must take preventive measures to protect your eyes. Practice healthy screen habits for stronger eyesight to avoid the uncomfortable and damaging effects of computer vision syndrome.
