Definition
Digital eye strain, also called computer vision syndrome, is a condition marked by eye discomfort and vision issues resulting from prolonged use of computers, tablets, e-readers, and smartphones.
Causes of digital eye strain
- Screen glare
- Blue light exposure
- Poor lighting levels
- Incorrect screen distance and angle leading to eye and neck strain
Symptoms of digital eye strain
- Eye discomfort ranging from mild irritation to severe pain, headaches due to eye strain and muscle tension, and blurred vision especially after long screen exposure.
- Dry eyes resulting from reduced blinking when looking at screens.
- Neck and shoulder pain caused by poor posture.
Impacts of digital eye strain
Digital eye strain can impact an individual’s well-being, productivity, and overall quality of life in various ways.
- Reduced productivity: Eye discomfort and vision issues can lower productivity, especially for those who use computers for extended periods. Difficulty focusing and frequent breaks to ease eye strain can disrupt work and reduce efficiency.
- Physical discomfort: Symptoms like eye irritation, headaches, and neck pain can cause significant physical discomfort, decreasing comfort during screen-based activities.
- Vision impact: Extended screen exposure can worsen existing vision problems or cause new ones like near-sightedness. Blurry vision and trouble focusing may persist even after stopping screen use.
- Sleep problems: Blue light from screens can disturb the body’s natural sleep cycle, making it hard to fall asleep or get good quality sleep. Chronic sleep issues can affect overall health and well-being.
- Psychological effects: Long-term eye strain and discomfort can lead to stress, frustration, and irritability, especially when symptoms interfere with daily tasks or work.
- Lower quality of life: Digital eye strain can affect work, school, social life, and recreational activities. Persistent discomfort and vision issues may reduce participation in activities requiring prolonged screen use.
- Long-term eye health worries: While digital eye strain itself is not thought to cause permanent eye damage, prolonged screen exposure might contribute to the development or worsening of certain eye conditions over time, such as dry eye syndrome, near-sightedness, and digital macular degeneration.
Tips for overcoming digital eye strain
- Adjust screen settings to increase font size, optimize brightness, and reduce glare, and position screens at eye level and arm’s length to minimize neck strain.
- Take regular breaks to rest your eyes and stretch muscles.
- Use blue light filters like screen filters or glasses, and optimize workspace lighting to lessen strain on eyes and body.
- Reduce average daily screen time to a maximum of 4 hours.
- Sit upright with screens positioned about 20 inches away from your eyes.
- The screen should be placed slightly below eye level to minimize eye strain.
- Blink frequently to prevent dry eyes.
- Avoid environments with over 1000 lx illumination as it can affect performance.
- Track screen time to manage usage and promote less screen time.
- Correct any refractive errors and use glasses with an anti-reflective coating.
