Screen time is now a constant part of daily life, whether for work, school, or entertainment. While digital devices keep us connected and productive, excessive screen use can negatively impact vision, leading to digital eye strain, dryness, blurred vision, and long-term concerns like myopia. Both children and adults are at risk, making it more important than ever to take steps to protect your family's eye health.
At Bellport/Coram Perspective Eye Care in Bellport and Coram, we help families maintain healthy vision despite increased screen time. Understanding how screens affect eyesight and adopting simple habits can make a significant difference in long-term eye health.
How Screens Impact Vision
Many people experience digital eye strain after prolonged screen use. Symptoms can include tired eyes, headaches, difficulty focusing, and dryness. This happens because staring at screens reduces the frequency of blinking, leading to increased evaporation of tears and discomfort. Without enough breaks, these symptoms can worsen, making it harder to focus and stay comfortable throughout the day.
For children, excessive screen time may contribute to the progression of myopia, or nearsightedness. Studies suggest that prolonged near work, such as reading or using digital devices, can cause the eye to adapt to focusing up close, increasing the likelihood of developing myopia. Outdoor activities, which encourage the eyes to focus at different distances, can help slow this progression. Encouraging children to take breaks from screens and spend more time outdoors is one of the best ways to protect their vision.
Another concern is the effect of blue light exposure on sleep. Digital devices emit blue light, which can interfere with melatonin production, the hormone that regulates sleep. Using screens late at night can make it harder to fall asleep and lead to poor sleep quality. Reducing screen time before bed can help regulate sleep cycles and prevent eye strain from worsening.
Ways to Protect Your Family’s Vision
There are several simple ways to reduce the effects of screen time on vision and keep your family’s eyes healthy:
- Follow the 20-20-20 rule: Every 20 minutes, take a 20-second break and look at something 20 feet away. This helps relax eye muscles and prevent strain.
- Adjust screen brightness and contrast for comfortable viewing. Bright screens can cause glare, while dim screens can make it harder to focus. Finding the right balance can reduce strain.
- Maintain proper screen distance. Holding devices too close to the eyes can increase strain. Keeping screens at least 20 inches away and at eye level can improve comfort.
- Encourage outdoor play and screen-free activities, especially for children. Studies show that spending at least 90 minutes outside each day can help slow myopia progression.
- Use blue light filters on screens or wear blue light-blocking glasses, particularly in the evening. This can help minimize sleep disruption and reduce eye fatigue.
- Stay hydrated and blink more often to keep eyes moist. If dryness persists, using artificial tears can help relieve irritation.
While lifestyle adjustments can help reduce digital eye strain, regular eye exams are the best way to monitor and protect vision. Subtle vision changes caused by screen use can go unnoticed until they begin to interfere with daily life. An eye exam can detect early signs of strain, myopia in children, and other vision concerns.
For frequent screen users, specialized lenses with blue light protection or anti-fatigue coatings can improve comfort. Children, in particular, benefit from routine exams to ensure their vision develops properly and to address any issues before they progress.
At Bellport/Coram Perspective Eye Care, we provide comprehensive eye care to help families maintain clear and comfortable vision. If you or your child are experiencing eye strain or vision changes due to screen time, schedule an appointment today. Small steps now can make a big difference in protecting your eyesight for the future.