Screen Time

Woman with glasses looking into computer screen

Protect Your Eyes From Too Much Screen Time

The average office worker spends 1,700 hours per year in front of a computer screen. And that doesn’t include our addiction to phones and other digital devices. All this screen time has led to an increase in complaints of eye strain, dry eye, headaches and insomnia. During Workplace Eye Wellness Month in March, Oregon Academy of Ophthalmology and the American Academy of Ophthalmology is offering tips to desk workers everywhere whose eyes may need relief from too much screen time.

Why does computer use strain the eye? Mainly because people tend to blink less while using computers. Focusing the eyes on computer screens or other digital displays has been shown to reduce a person’s blink rate by a third to a half, which tends to dry out the eyes. We also tend to view digital devices at less than ideal distances or angles.

You don’t need to buy expensive computer glasses to get relief. In fact, a study concluded that blue light filters are no more effective at reducing the symptoms of digital eye strain than a neutral filter. Instead, try altering your environment with these simple tips:

  • Keep your distance: The eyes actually have to work harder to see close up than far away. Try keeping the monitor or screen at arm’s length, about 25 inches away. Position the screen so your eye gaze is slightly downward.
  • Reduce glare: Glass screens can produce glare that can aggravate the eye. Try using a matte screen filter.
  • Adjust lighting: If a screen is much brighter than the surrounding light, your eyes have to work harder to see. Adjust your room lighting and try increasing the contrast on your screen to reduce eye strain.
  • Give your eyes a break: Remember to blink. Looking into the distance allows your eyes to relax.
  • Keep eyes moist: Keep artificial tears at hand to help lubricate your eyes when they feel dry. Consider using a desktop humidifier. Office buildings have humidity-controlled environments that suck moisture out of the air. In winter, heaters on high can further dry your eyes.
  • Stop using devices before bed: There is evidence that blue light may affect the body’s circadian rhythm, our natural wake and sleep cycle. During the day, blue light wakes us up and stimulates us. So, too much blue light exposure late at night from your phone or other devices may make it harder to get to sleep. Limit screen time one to two hours before bedtime. Use nighttime settings on devices and computers that minimize blue light exposure.

“Eyestrain can be frustrating. But it usually isn’t serious and goes away once you rest your eyes or take other steps to reduce your eye discomfort,” said Dianna L. Seldomridge, M.D., clinical spokesperson for the American Academy of Ophthalmology. “If these tips don’t work for you, you may have an underlying eye problem, such as eye muscle imbalance or uncorrected vision, which can cause or worsen computer eyestrain.”

Those experiencing consistently dry red eyes or eye pain should visit an ophthalmologist, a physician specializing in medical and surgical eye care.

Find more information about eye health and how to protect your eyes on the Academy’s EyeSmart website.

Glaucoma is a group of diseases that damages the eye’s optic nerve. The optic nerve transmits visual information to the brain, allowing us to see. Because glaucoma often progresses slowly, affecting just peripheral or side vision, people with glaucoma can suffer significant vision loss before they notice a problem or a change in their vision. Central vision, the vision used to read, drive or watch TV, is usually unaffected until the disease is advanced.

The experience of both celebrities also serves as a reminder that glaucoma doesn’t have to mean blindness. If caught early, glaucoma can be treated with medicated eye drops or laser treatments.

“It may seem harmless to skip a routine eye exam if you don’t notice any vision changes, but glaucoma, as well as some other eye conditions, can cause vision loss without any warning signs,” said Dianna Seldomridge, M.D., clinical spokesperson for the American Academy of Ophthalmology. “Even though ophthalmologists have several effective treatment options, the best protection against vision loss from glaucoma is an early diagnosis.”

The American Academy of Ophthalmology recommends all healthy adults get a comprehensive eye exam by age 40 to screen for blinding eye diseases. If eye disease runs in your family, you should see an ophthalmologist as soon as possible if you haven’t already.

Here’s who’s most at risk of a glaucoma diagnosis:

  • African Americans. They are 6 to 8 times more likely to get glaucoma than white Americans. Blindness from glaucoma is 6 to 8 times more common in African Americans than white Americans.
  • ·Hispanic Americans. This group faces an increased risk comparable to African Americans, and the disease may also progress faster as they age, compared with other ethnic groups.
  • Asians.  Being of Asian descent increases the risk for the less common types of glaucoma: angle-closure glaucoma and normal-tension glaucoma.
  • Those people with a family history of glaucoma.  
  • People with diabetes.  Glaucoma is 2 times more in people with diabetes than people without diabetes.
  • People who are very nearsighted.
  • Anyone over age 40 is at risk and should be screened.

For more information about eye health and how to protect your eyes, visit the Academy’s EyeSmart website.