Ways To Reduce Screen Time For Healthy Vision

 

Reducing screen time is important for maintaining healthy vision and preventing digital eye strain, also known as computer vision syndrome.

Screens have become a constant part of daily life in today’s digital world, from work and education to entertainment and communication.

While technology offers convenience and connectivity, excessive screen time poses serious risks to eye health with outcomes like blurred vision, dry eyes, and long-

term vision problems.

According to a 2022 survey by the American Optometric Association, the average gamer spends more than eight hours a day on screens and has experienced various eye-related symptoms from gaming, including eyestrain, headaches, dry eyes, and blurred vision.

The body noted that many gamers are aware of the eye health implications of long-term screen usage, but less than half, 46 per cent, visit an eye care professional for a comprehensive eye examination every year.

Defining digital eye strain as a complex eye and vision problem related to near work experienced during or due to computer use, the AOA stated, “Using technology has many benefits, but it should be used responsibly.

“With gaming and screen time on the rise, so is the risk of screen-related eye issues. The sooner you start prioritising your eye health offline, the longer you can continue doing what you love online.”

The Chief Medical Director, Obafemi Awolowo University Teaching Hospital, Ile-Ife, Osun State, Prof John Okeniyi, said that excessive screen time leads to eye strain and blurred vision.

Okeniyi, who is also a Consultant Paediatrician, said digital eye strain is also becoming increasingly common in children due to excessive screen exposure.

He also warned that excessive screen time is posing serious health risks to children, including delays in cognitive and motor development, obesity, vision problems, and mental health issues.

According to an online medical portal, Mayo Clinic, prolonged exposure to screens can lead to fatigue, discomfort, and even difficulty focusing on distant objects.

“As such, it is crucial to adopt healthy habits that reduce screen time and support better vision. Simple lifestyle changes like following the 20-20-20 rule, taking frequent breaks, and setting screen-free zones can make a significant difference.

“For both children and adults, prioritising eye care is essential in a world increasingly dominated by digital devices.

“By taking conscious steps to limit screen exposure, individuals can preserve their vision and reduce the risk of digital eye-related issues. Healthy vision starts with smarter screen habits.”

However, the following are some effective tips to reduce screen time and improve your vision:

Take breaks and follow the 20-20-20 rule

Take eye breaks. Look away from your monitor, smartphones, televisions, and tablets, among other things.

According to Mayo Clinic, the 20-20-20 rule is the game: every 20 minutes, look at something 20 feet away for at least 20 seconds.

“The 20-20-20 rule is an effective way of protecting your eyes from digital strain. This gives your eyes a chance to relax and reduce fatigue,” it said.

Check lighting and reduce glare

Mayo Clinic stressed that bright lighting and too much glare can strain the eyes and make it difficult to see objects on a monitor.

“The worst problems are generally from sources above or behind you, including fluorescent lighting and sunlight. Consider turning off some or all of the overhead lights. If you need light for writing or reading, use an adjustable desk lamp.

“Close blinds or shades, and avoid placing your monitor directly in front of a window or white wall. Place an anti-glare cover over the screen,” it added.

Maintain correct screen positioning

Correct screen positioning is essential to reduce eye strain and discomfort. When your screen is at the right height and distance, your eyes don’t have to work as hard to focus, preventing fatigue and potential long-term vision issues.

“Your computer monitor should be at arm’s length, with the top of the screen adjusted to just below eye level. Make sure that your computer monitor is at arm’s length and adjust the height so the top of the screen is just below eye level,” a Las Vegas ophthalmology and LASIK clinic, Brimhall Eye.

Use computer eyeglasses

According to the American Academy of Ophthalmology, if you work on a computer for many hours at a time, you might find that using computer eyeglasses reduces eye strain.

“These prescription 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 that computer glasses for reducing eye strain are not the same as blue light blocking glasses,” it stated.

Adjust brightness and screen 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,” the American Academy of Ophthalmology advised.

Engage in offline activities

In this fast-paced digital world, offline leisure activities have emerged as a vital avenue for personal well-being and work-life balance.

They refer to activities that do not require screens or the internet and allow individuals to engage in hobbies, sports, and social interactions offline.

As we spend an increasing amount of time online, reconnecting with the offline world offers a refreshing break, fostering creativity, relaxation, and deeper social connections.

They encourage us to escape the constant buzz of notifications, allowing our minds to recharge and focus on what truly matters.