Digital Eye Strain
Computers, tablets, smartphones and other screen-based electronic devices have a growing presence in our lives. COVID lockdowns and increased social pressure to stay connected have not helped. Not surprisingly, the incidence of digital eye strain is increasing.
Digital related eye strain, also called “Computer Vision Syndrome” or CVS, affects people of all ages.
Common symptoms are;
Blurred vision,
Tired and sore eyes
Dry or even watery eyes
Headaches
The eyes feeling achy and tired
Light sensitivity
These symptoms are no different from those experienced from reading or doing intensive close work for too long.
There are some simple strategies to gain relief from digital-related eye strain.
Put your most addictive devices in another room.
Keep digital devices out of bedrooms.
Separate your work from your private life and leisure time from sleeping.Blink
The regular blink rate is around 15 times per minute. With computer use, this is reduced and maybe only 5 to 7 times per minute. Some apps can monitor and improve blink rates. Eyeblink is an app that can be downloaded from www.blinkingmatters.com. The Eyeblink app is simple to use. It scans your rate of blinking and reminds you to have frequent breaks.Take regular breaks
At least every 20 minutes, take a short break.
Look up and away from near work and relax vision by looking at least 6 meters away.Use more printed material
Blink rates are improved when you use printed material. As an additional benefit, some people also find that their productivity increases when using printed material.
Consider the type of contact lenses you are wearing.
People who wear contact lenses generally suffer more from dry eye when using digital devices. Technology has advanced in lens materials and design to help address dry eye problems for contact lenses wearers. Our optometrists can assist by advising you on the most appropriate lens type for your needs.
Use artificial tears
These act as a lubricating agent and form a smooth protective coating on the front of the eye. Our optometrists can advise as to the most appropriate eye drops for your needs.Ensure your digital device is set up comfortably
Adjust the position and height of the screen so that it is comfortable. For a desktop computer, this is typically at arm’s length. Laptop computers and tablets tend to be closer. Ensure the position of the screen or digital device during use allows good posture to be maintained.Adjust screen contrast and brightness
Screens that are excessively bright relative to the surroundings are uncomfortable. Also, consider the angle or tilt of your screen so that it reduces glare. Most modern devices have high-resolution screens and anti-glare surfaces.Avoid using screen time as a reward
There are alternatives to screen time as a reward. For example, one-minute mindfulness break with the help of time management apps such as ‘Breathe’. This app can be downloaded from XYZ and often allows you to come back to your task refreshed. Other alternatives include listening to your favourite music, going for a walk, taking a quick run, or taking a coffee break.Boost your non-screen time activities
One of the best ways to get a mental boost is to exercise regularly. It boosts energy, concentration, and overall health. Try scheduling three short workouts per week. This may be more energising for you in the morning or afternoon. You’ll notice many benefits, including improved mental focus. Plus, your eyes will thank you for working out too!Define roles for your device
Do you use your laptop for work or study? Minimise activities that are unrelated to work or study. Avoid activities such as passive scrolling or other non-purposeful chores.Track your smartphone usage
With your smartphone, it’s easy to track your usage. Set up tracking in seconds. View your daily or weekly statistics. See the apps where you spend the most time. Turn it into a weekly game, where you try to lower your smartphone usage each week. Aim for a personal best.Book an eye test
Have an eye examination to ensure that your eyes are healthy and that your prescription is accurate. Conditions such as myopia, hyperopia, astigmatism or presbyopia can exacerbate eye strain. Several new “digital” lens designs have been optimised for use with screen and digital devices. Our optometrists will be able to advise you on the most appropriate for your needs.
Screen Use for Children
Parents have reason to be mindful of how much time their children spend on screens. Technological innovation has transformed teaching, media, information technology and the lives of children. As schools introduce computer-based learning programs, the undeniable fact is that children are spending more time in front of screens. Excessive screen use in children is also associated with general health conditions such as obesity, where sedentary time in front of screens reduces physical activity levels.
Quality sleep time is also an essential consideration in normal childhood development. Increased arousal from computer gaming, and the suppression of melatonin by blue light emitted from screens, are implicated as mechanisms for poor sleep patterns observed due to increased screen time.
It is of concern that pre-school children are increasingly exposed to screen-based “educational” applications. Success in learning environments is multifactorial and includes the development of higher-order thinking skills and executive function such as task persistence, impulse control, emotion regulation, creative and flexible thinking. Traditionally these skills have been taught through unstructured activities and social play together with child-parent-teacher interactions.
Myopia
The worldwide incidence of myopia, or near-sightedness, is increasing in children. Factors that explain this are more complex than the increased near and digital demands placed on our children. Time spent on digital devices and excessive time on near tasks such as reading reduce time spent outdoors. Outdoor time is essential as it has been shown to help prevent and delay the progression of myopia.
Recommendations
The World Health Organisation (WHO) has recommended no screen time for children younger than one-year-old. The American Academy of Paediatricians has stricter guidelines and recommends no digital use (other than video-chatting) for children aged 18 to 24 months.
General Guidelines
Set limitations on digital device/media use.
Children 2 – 5 should spend no more than one hour per day on digital devices, allowing them time to engage in other activities necessary for normal health and development.
Set places in the home environment that are device-free, for example, in bedrooms.
Set activities that are device-free, for example, family mealtime.
Try not to limit interaction time such as reading together at bedtime, exercise, play and social interaction.
Whilst digital devices can play a valuable role in certain situations such as medical appointments, air flights, try to avoid using digital devices as a way of calming children.
Apps and programs such as F.Lux and Apple Night Shift can help reduce blue light from screens. These apps can be helpful for those using devices at night.
No screens 1 hour before bedtime.
