The digitization of everyday life, leisure and work means that we spend many hours every day in front of screens. This is changing viewing habits, impacting eye health and influencing the appearance of conditions directly related to the use of digital devices. The irruption of Covid-19 has led to an increase in screen time, and studies warn that adults may spend more than nine hours a day using electronic devices. Therefore, overexposure to blue light emitted by screens is another inevitable consequence of the pandemic, especially remote work. The main changes associated with the use of digital devices are computer vision syndrome, dry eye, age-related macular degeneration and myopia.
At the same time, we should not forget that the eyes contain cells that play an important role in the regulation of the sleep-wake cycle. In this regard, several studies have shown that excessive exposure to blue light, especially late in the day, has a negative effect on rest.
The effects of screens on vision can include
Itching
Dry eyes
Blurred vision
Redness
Headaches
Eyelid pain
It should be noted that the estimated recommended duration would be a maximum of two hours a day while the majority of people under 30 spends about 10 hours in front of screens. That includes: computers when working, leds, phones when arrive at home etc Try to reduce screen use as much as possible. More than two hours a day is already enough for the onset of visual fatigue discomfort. It is very difficult nowadays to reduce the hours we spend in front of screens, The solution is to do the exact recommendation below to reduce eyestrain symptoms and the negative effect of screens on out visual system.
PROBLEMS RELATED TO EXCESSIVE SCREEN USE
- We should be aware that excessive use of screens and a short distance from them leads to a greater effort to focus and therefore not only causes visual fatigue, but can also increase myopia. On phones and tablets, the distance factor is paramount where the screen size are smaller and you zoom in without realizing it. Studies suggest an association between prolonged screen use and an increased risk of developing myopia in children. However, other factors, such as genetics and time spent outdoors, also play a role in the development of myopia. In conclusion, excessive screen use may be associated with an increased risk of myopia.
- Numerous studies have shown, sleeping with an electronic device nearby can affect sleep quality. The light from these devices affects sleep and concentration during sleep. This fact leads to a decrease in daily functioning and is directly related to the increased use of electronic screens before bedtime.
- Another factor that greatly affects sleep is the blue light emitted by computers and tablets. This type of light penetrates very easily into our eyelids and activates a state of “alertness” in the brain that does not help us to relax and hinders sleep and a good night’s rest.
- Prolonged use can cause temporary discomfort, such as eye fatigue, dryness, redness and blurred vision. These symptoms usually disappear after resting the eyes.
- Electronic device screens emit electromagnetic radiation in the form of visible light and, in some cases, high-energy blue light. Exposure to blue light emitted by screens can affect the sleep cycle and cause eye fatigue.
- Some people may experience increased sensitivity to the light emitted by LED screens, which can lead to symptoms of eye fatigue.
- Eye fatigue, which is caused by excessive and sustained adjustment efforts of the eye muscles. At short distances, these muscles have to exert more effort to concentrate and therefore become more fatigued. This causes eye problems such as itching, gritty sensation, tearing, dryness and redness. In
some cases, it can lead to headaches.
TIPS TO REDUCE THE EFFECTS OF SCREENS ON EYESIGHT
- Computer Vision Syndrome :Look every 20 minutes for about 20 seconds at an object far about 20 feet. Close your eyes or look from left to right without moving your head.
- Correct any vision disturbances such as nearsightedness, farsightedness, and astigmatism. Even non-correction of low astigmatism can significantly increase the symptoms of digital eyestrain.
- Place the screen below eye level.
- Avoid reflections on the screen. Adjust screen colors so that they are always
clear and matte, avoiding reflections. Work with black text on a white background. - Don’t sleep with your mobile device on at night.
- Adjusting screen brightness and taking regular breaks can help alleviate this problem.
- Blue light filtering glasses can reduce the amount of high-energy blue light reaching the eyes, there is no scientific consensus on their effectiveness in protecting against the possible harmful effects of screens. Many people report relief from eye fatigue when wearing these glasses.
- It is important to take regular breaks, blink frequently, maintain good posture when using screens to reduce the risk of eye fatigue.
- Stay away from the computer. It is recommended to be 60-70cm, but cannot be less than 40cm.
- Try to relax your eyes during breaks.
- Blink regularly to soothe your eyes.
- Lubricate your eyes with artificial tears.
- Increase the humidity in your room by using a humidifier.
- If you wear contact lenses, choose replacement lenses that allow you to wear new lenses every day. Some models use special materials that keep your eyes hydrated, ensuring comfortable, clear vision throughout the day.
- Optimal ambient lighting. Faulty or excessive lighting can lead to eyestrain.
- It is advisable to place the monitor perpendicular to the window to avoid glare and reflections.
This does not mean that you should stop using screens. That is not possible in the world we live in today. What we should do is implement these recommendations to reduce the negative effects that screens have on our eye health. In addition, if you have any doubts about the health of your eyes, we recommend that you visit an ophthalmologist who can perform a detailed analysis.
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