You may have heard somewhere that looking at a computer, smartphone or other digital screen for long periods of time will permanently damage your eyes. Thankfully, this is like the old adage about “ruining your eyes” from watching too much television or sitting too close to the TV: it’s simply not true. However, you probably notice some uncomfortable effects from staring at your screen too long.
Digital-relatedeye strain affects people of all ages. If you spend hours a day using digital devices, you might notice your vision blurs, and your eyes feel achy and tired. You may also find your eyes become dry, and will tear or sting. This eye strain is no different from the symptoms you may have when reading, writing or doing “close work” like sewing for long stretches of time.
We are not likely to cut back on cell phone and computer use any time soon. So what can we do about the related eye strain? Here are some tips to relieve your eyes.
1. Blink!
Humans normally blink about 15 times in one minute. However, studies show that we only blink about 5 to 7 times in a minute while using computers and other digital screen devices. Blinking is the eye’s way of getting the moisture it needs on its surface.
Make a conscious effort to blink as often as possible. This keeps the surface of your eyes from drying out. You might even want to put a sticky note on your computer screen reminding you to blink often!
2. Lube ‘Em Up.
Useartificial tears to refresh your eyes when they feel dry. If you are often in a dry, warm room, consider using a humidifier to add moisture to the air.
3. Follow the “20-20-20” Rule.
Take regular breaks using the “20-20-20” rule: every 20 minutes, shift your eyes to look at an object at least 20 feet away, for at least 20 seconds.
4. Use Computer Eyeglasses.
If you work on a computer for many hours at a time, might find that using computer eyeglasses reduces eye strain. Theseprescription glasses allow you to focus your eyes specifically at computer screen distance (intermediate distance, which is about 20-26 inches away from your face). Some of these glasses have multifocal lenses to help you quickly shift your focus between close, intermediate and far distances. Be aware thatcomputer glasses for reducing eye strain are not the same as “blue light blocking” glasses.
5. Adjust Brightness and Contrast.
If your screen glows brighter than your surroundings, your eyes have to work harder to see. Adjust your screen brightness to match the level of light around you. Also, try increasing the contrast on your screen to reduce eye strain.
6. Reduce the Glare.
The screens on today’s digital devices often have a lot of glare. Try using a matte screen filter to cut glare. Check with your computer store or cell phone store to see what they can provide.
7. Adjust Your Position at the Computer.
When using a computer, you should be sitting about 25 inches (right about at arm's length) from the screen. Also, position the screen so your eye gazes slightly downward, not straight ahead or up.
Contact Lens Users and Digital Devices
People who wearcontact lenses and use digital devices for long periods of time may find dry eye to be an ongoing problem. Some tips:
- Give your eyes a break by wearing your glasses instead.
- Don’t sleep in your contact lenses, even if they are labeled “extended wear.”
- Always use good contact lens cleaning practices.
If your eyes are consistently red, blurry or watery, or they become sensitive to light or painful, see your ophthalmologist.
Is Virtual Reality (VR) Bad for Your Eyes?
Do you find watching 3-D movies makes your eyes very tired? Or do you experience headaches or feel dizzy when gaming using a virtual reality (VR) headset? You may have a problem with focusing or depth perception.
Augmented reality (AR) and VR headsets work the same way 3-D eyeglasses and movie screens do—by showing different images to each eye to create the illusion of depth. This works because this is how we see objects at different distances in real life. Those objects appear in slightly different places in each eye’s field of vision.
In real life or when using these technologies, our eyes track an object that’s coming closer to us by turning inward toward the nose. Our eyes naturally focus closer as an object moves closer. However, with a VR headset or 3-D movie, the screen itself isn’t moving any closer, so our eyes have to focus back out to see clearly. That back-and-forth focusing effort strains your eyes. People who find these devices very hard to watch probably have some trouble getting their eyes to converge properly in real life.
FAQs
Computer/digital eye strain
While using devices will not damage your eyes permanently, staring at them for a long time can cause temporary discomfort. People experience eye strain in different ways, but symptoms can include: dry eyes. blurry vision.
How do digital devices affect your eyes? ›
Computer/digital eye strain
While using devices will not damage your eyes permanently, staring at them for a long time can cause temporary discomfort. People experience eye strain in different ways, but symptoms can include: dry eyes. blurry vision.
How do computers cause eye strain? ›
Computer use results in a decrease of blinking to almost one third of normal, while the straight-ahead gaze needed to look at a screen exposes more of the eye to the air. Combined, this causes the eye to dry out and become itchy much faster than usual, especially when a contact lens is resting on the cornea.
What is computer vision syndrome CVS? ›
Computer vision syndrome, also referred to as digital eye strain, describes a group of eye- and vision-related problems that result from prolonged computer, tablet, e-reader and cell phone use. Many individuals experience eye discomfort and vision problems when viewing digital screens for extended periods.
What is the rule 20/20/20 while watching TV or a computer? ›
Using the 20-20-20 rule can help prevent eye strain when looking at screens. For every 20 minutes a person looks at a screen, they should look at something 20 feet away for 20 seconds. Following the rule is a great way to remember to take frequent breaks.
What are the side effects of digital eye strain? ›
The condition can cause an array of symptoms, including eyestrain, watering of eyes, headache, tired eyes, burning sensation, red eyes, irritation, dry eye, foreign body sensation, blurred vision at near, and double vision [5].
Does electronics cause blurry vision? ›
Digital eye strain is a group of related eye and vision problems caused by extended computer or digital device use. Symptoms include eye discomfort and fatigue, dry eye, blurry vision, and headaches. Uncorrected vision problems are a major cause. Sometimes hidden health problems help to cause it.
How to fix digital eye strain? ›
If you work at a desk and use a computer, these self-care steps can help take some of the strain off your eyes.
- Blink often to refresh your eyes. ...
- Take eye breaks. ...
- Check the lighting and reduce glare. ...
- Adjust your monitor. ...
- Use a document holder. ...
- Adjust your screen settings.
Fortunately, computer vision syndrome isn't permanent. The symptoms of digital eye strain can get better with new screen habits. Natural supplements and products to alleviate dry eye symptoms may also help.
What does digital eye strain look like? ›
Computer vision syndrome is a type of eye strain that happens when you spend a lot of time using computers, smartphones or other digital devices. Symptoms include dry, irritated eyes, blurry vision and headaches.
The easiest fix for this is the 20-20-20 rule. Every 20 minutes, look at an object 20 feet away for 20 seconds. Make it a point to blink more during these 20 second intervals, too. Taking your eyes away from the screen periodically can help relieve irritation, dryness and fatigue.
Can too much screen time damage your eyes? ›
According to experts, more than two hours of screen time per day is considered excessive and can lead to short-term issues such as eyestrain, headaches and blurred vision. In the long term, it can lead to more serious problems such as myopia (near-sightedness) and astigmatism.
Are computer glasses worth it? ›
It's clear there are benefits to computer glasses but are they worth it? Computer glasses won't entirely prevent digital eye strain but they can help reduce your symptoms. While blue light filters do block it from reaching your eyes, there is no concrete evidence blue light harms your eyes.
How do you reduce computer eye strain? ›
Keep the screen brightness the same or brighter than other bright objects in the room. Set your computer to show black characters on a white background. Use a screen filter that reduces glare to enhance screen contrast and make characters easier to read. Use a 3-sided computer hood if glare continues to be a problem.
What screen color is best for your eyes? ›
When it comes to color combinations, your eyes prefer black text on a white or slightly yellow background. Other dark-on-light combinations work fine for most people. Avoid low contrast text/background color schemes. If you wear contacts, your eyes have to work harder when staring at a screen.
How does technology affect your eyesight? ›
Excessive use of brightly lit screens can cause both minor ailments and long-term sight problems. Some of these effects include: Eye Strain: When we stare at computers or handheld devices for a long time, we can develop eye strain.
Is Too Much Electronics Bad For your eyes? ›
Vision experts generally think screen time does not affect vision as a source of permanent damage, even if extended use can cause eye irritation. If you only look at screens for a few hours a day and don't experience any vision issues, you probably do not need to worry.
How does gadget radiation affect eyes? ›
Staring at your smartphone for prolonged hours can lead to various issues such as tired, itchy, and dry eyes, or even blurred vision and headaches. Since eye damage caused by cellphone use is often long term, it is best to tackle this issue by preventing it rather than looking for a cure later on.
What are the effects of eye tracking technology? ›
Through precise measurements and analysis of eye movements, eye tracking provides invaluable insights into human behavior, cognition, and visual perception. In medical research, it enables investigations into various aspects of human cognition and decision-making processes.
