At this point, most kids have started back to school virtually. For many, at least some type of hybrid model is in the works for the upcoming weeks. Some of us have settled in to remote work either loving it or hating it. The reality is, we’re certainly in a new age of connectivity, and along with that, comes new health concerns. More than ever, our eyes are in front of screens – from smart devices and computer monitors for Zoom calls to televisions and movie screens. And, more than ever, people of all ages are complaining of eye fatigue, headaches, blurry vision, dry eye, and twitching of the eye or eyelid. This is often referred to as Computer Vision Syndrome (CVS).
Every part of our eye is vital to healthy vision – from the tear ducts to the cornea to the various nerves and muscles. And every part of our eye is affected by our habits, including the stress and strain placed upon them from using digital devices for virtual school, and work. While research in this area is still new, current studies show that the blue light emitted from cell phone screens and similar devices causes damage to retinal cells. Scientists believe the damage stems from the higher energy level in the shorter wavelength of blue light, hitting the eye with greater intensity than other light sources.
Reduce Eye Strain While Using Digital Devices
Serious vision problems don’t necessarily happen all at once; they can creep up on us over time if we’re not careful. That’s why early – and daily – intervention is critical. The following strategies can help minimize eye strain and prevent CVS from becoming a problem for you now and in the future.
- Position your desktop computer screen 20 to 26 inches away from your eyes and a little bit below eye level. Hold smaller devices 12-15 inches from the eyes.
- Choose screens that can tilt and swivel. Use a device holder for smaller devices.
- Use the appropriate screen display for your computer; change displays between light and dark mode; invest in a high-quality monitor.
- Use blue-light blockers. My favorites are: True Dark (affiliate link)
- Place a document holder next to your screen. It should be close enough to allow you to comfortably glance back and forth to the screen and document.
- Use soft lighting at your work space to reduce glare and harsh reflections.
- Take a 20 second break every 20 minutes. Look at objects in the distance, such as a picture on a far wall, a building outside, or a tree, for example. Blink often and exercise your eyes. Stay tuned in the next few days for a follow-up email on how to exercise your eyes.
If you’re concerned about changes in your vision or have experienced the symptoms of CVS, speak to your holistic eyecare professional about additional health steps you can take.
American Optometric Association, “Glossary of common eye and vision conditions.” aoa.org/patients-and-public/eye-and-vision-problems/glossary-of-eye-and-vision-conditions
Boptom, SJ, Asper, L, et al., “Ocular And Visual Discomfort Associated With Smartphones, Tablets And Computers: What We Do And Do Not Know.” Clin & Exper Optometry. (Jan 2019) https://doi.org/10.1111/cxo.12851
Blehm, C, Visnu, S. et al. “Computer Vision Syndrome: A Review” Surv Ophthalmol. (2005) May-Jun; 50(3):253-62. https://www.ncbi.nlm.nih.gov/pubmed/15850814
Healthline.com “Blue Light from Your Phone May be Permanently Damaging Your Eyes.” https://www.healthline.com/health-news/phone-may-be-damaging-your-eyes#1
Newsweek.com “Eye Damage Risk From Cellphones, Laptop Screens Revealed.” By Spear, Lisa. Posted 11 Aug 2018. Accessed 6 Mar 2019: https://www.newsweek.com/blue-light-cell-phone-laptop-screens-can-speed-blindness-1068343