Screen time brings risk of eye strain

We’re spending more time in front of screens than ever before. However, by taking a few simple steps, we can avoid damaging our eyes.

Optometrists say our eyes are most relaxed when focusing on objects 20 feet away. Prolonged use at shorter distances, like sitting in front of a computer or looking at a smartphone, can affect our eyesight.

Begin with the “20-20-20 rule.” Every 20 minutes, look at an object 20 feet away for 20 seconds. Dr. Nadine Shelton from NV Eye Care and Eye Wear on Corydon Avenue said that it breaks the focus.

“It’s like holding a five-pound dumbbell in your hand for 20 minutes,” she explained. “You’re not going to build stronger muscles, but your arm’s going to get tired. Looking up is equivalent to putting that weight down.”

Dr. Carmen Recksiedler from the Visual Eyes Optometry in the Manitoba Clinic said people normally blink their eyes 15 to 20 times per minute. Each blink releases a combination of salty tears and oil that lubricates the eyes and keeps vision sharp.

People with computer vision syndrome may only blink five times per minute. That is up to 75 per cent less often.

“We’re asking those muscles to work, to focus that lens,” Recksiedler said. “After hours of that, without a break or adjusting focus, we’re going to get that fatigue where those muscles just can’t focus anymore.”

Moisturizing drops can help, as can supplements. A heat mask can stimulate glands to release lubricating oils. Other strategies include blue light filters, phone night mode settings, anti-reflection coatings and using larger screens, which keep us further away.

“If you can push that screen back, you’re working your eye muscles less, and they should be more relaxed,” Shelton said.

Studies advise restricting screen use for between 30 minutes and two hours before bedtime. Recksiedler said the light suppresses melatonin release, which contributes to our sleep-wake cycle.

“This was studied in children and adults,” she explained. “In the adult study, it was found that screen use before bed results in a 59 per cent increase in insomnia and 24 minutes less sleep at night.”

Limiting screen use is important for healthy eye development in children. Those under two years should have no screen use whatsoever. Kids between two and 12 should only use large ones.

“I never like to see any child on a cell phone,” Recksiedler said. “The screens are too close, too small, and it’s really hard on their eyes.”

Shelton and Recksiedler are seeing an increase in nearsightedness, or myopia, in children. That can become a lifelong issue.

An irreversible process, myopia is associated with an increased risk of many eye diseases. Stronger glasses are needed, and it becomes harder to correct vision.

The number of people suffering from screen-related vision issues has grown since the pandemic. That has fuelled a surge of special requests.

“Since COVID, this has been a big thing,” Recksiedler said. “People come in and they just need help on the computer.

“What I’m seeing a lot more of is people coming in wanting computer glasses.”

Those noticing vision changes are encouraged to contact their optometrist.

“If you see a sudden change in vision, anything dark, flashes of light, spots in the vision, definitely come in and see an optometrist,” Shelton said. “If you feel that you’re getting headaches on the screen, that would be a big sign.

“A subtle one is fatigue. So some people say their eyes are just exhausted; they’re staring at the screen, and at the end of the day, they can’t even focus anymore.”

» Winnipeg Free Press