By John Hand –
Staring at a screen for hours on end seems inescapable today. Many jobs require endless takes at a computer and, of course, even when people are not at work, chances are they are looking at their smartphones. Then there is television and its ability to attract many to binge-watch show after show. Not surprisingly, 80 percent of Americans stare at a screen for more than two hours a day and two-thirds of adults use two screen devices at the same time. With screen exposure at an all-time high, a new look at eye strain is essential as excessive screen time contributes to discomfort, headaches and vision issues.
Whether the information and entertainment downloads are worth the screen time is debatable. What’s not questionable, is that extended staring at the bright, unnatural light that comes from computers can lead to eye strain or computer vision syndrome. Admittedly, there is minimal research on the long-term impact of screen time on the human eye—and it’s currently believed that this strain doesn’t cause permanent damage. But that doesn’t mean eye strain should be ignored—and there simply are ways to fight back.
Confronting the problem is important because the related symptoms are unpleasant and troubling. They include blurred vision, headaches, eye infections and dry eyes. These problems occur because the eyes use a lot of muscles to follow the constant, rapid and repetitive motion happening on a screen.
If eye strain isn’t enough of a problem, exposure to blue light has been linked to poor sleep. This most likely happens when people look at screens before going to bed, which is believed to interrupt their natural circadian rhythm.
The blue light that comes from these screens is part of the visible light spectrum. There are many positives to blue light exposure, such as alertness, improved memory, better brain function and heightened moods. Humans receive natural blue light from the sun, which is the largest emitter of blue light. Unnatural sources of blue light include screens and light bulbs.
Excessive screen time is not thought to be permanently damaging because screens only emit a minimal amount of blue light. One study, for example, noted that eye damage only occurs after retinal cells take in three microwatts of blue light. A standard screen emits one microwatt of blue light.
Fortunately, there are easy ways to reduce eye strain and its consequences, although people looking for help can be easily sidetracked by remedies that don’t deliver relief.
These questionable solutions include the most commonly marketed method for protecting eyes and reducing strain: blue light glasses. A 2021, study, however, revealed that these glasses were ineffective. Two years later, a review of 17 different studies underscored the early report’s findings that blue light glasses had no effect on eye strains.
The good news is that there are other simple ways to effectively combat eye strain. The first method is to use eye drops. There are plenty of options available.
“I often tell people that if you know that your eyes tend to start to feel gritty, sandy, almost as if there’s something in them after using the computer, you might try putting artificial tears in before sitting down,” Dr. Joshua Ehrlich, an assistant professor of ophthalmology and visual sciences at the University of Michigan told The New York Times.
Another option for combating eye strain is the 20-20-20 rule. The procedure requires that every 20 minutes, a person starting at a screen has to look at something else for 20 seconds that is 20 feet away. This method helps relax the eyes. Reducing the glare around the screen, placing the screen 20-to-30 inches away from the eyes and minimizing the brightness will also help eliminate eye strains.
Different rules apply to children because their retinas aren’t fully developed. This results in them taking in more blue light, requiring limits to be placed on their screen time.
Screens are not going anywhere. Chances are they will only become an even bigger part of daily life. Even if the long-term effects of blue light are ineligible, eye strain itself can lead to unpleasant short-term problems. Thankfully, these problems are easy to offset.
