Tired eyes? You might have digital eye strain
No matter where you are - a coffee shop, a doctor’s office, or a restaurant – you’re bound to see someone on a smartphone or laptop. From Instagram to emails to games, we’ve become a society that is constantly staring at a screen.
A recent study released by The Vision Council has found nearly 95 per cent of Americans spend two or more hours per day on digital devices - and Canadians aren’t all that different.
ALSO SEE: Binge watching TV may actually be bad for your health
The symptoms of digital eye strain can be dryness, blurred vision, redness, eye fatigue, headaches and even neck and back pain. Depending on how often you’re on your device and how much time you spend starting at it can affect the severity of the strain.
So how many hours a day can we spend on our digital devices before it becomes unhealthy? Dr. Jeff Goodhew, president of the Ontario Association of Optometrists, says there’s no magic number, but there are ways we can reduce the strain on our eyes.
The 20-20-20 rule
Goodhew says when we use technology for hours on end the little muscles inside our eyes cramp up.
“It’s important to try to intersperse some breaks throughout the day where you can kind of reset your eye by looking at a different distance.”
He strongly recommends the 20-20-20 rule - every 20 minutes, you look at an object 20 feet away for 20 seconds.
“The whole premise behind that is to take that muscle inside the eye that may be cramped up from looking at your laptop or your smartphone, let it relax so that when you go back to using your screen, your eyes are more comfortable.”
Adjusting your work environment
Making small changes at work can also prevent eye strain. Goodhew says screens should be at least 15 degrees below horizontal eye level. The angle ensures our eyes won’t become as dry much because the upper eyelid partially covers them.
ALSO SEE: Students overwhelmingly prefer paper books to ebooks, study shows
Smartphones are the worst when it comes to eye strain because we hold them so close to our face. Goodhew says the closer a device is, the more effort it takes for our eyes to focus on it.
Don’t use devices before bed
Digital screens also emit a blue light that can disrupt our sleep cycle.
“This excess blue light from the screen can interfere with the melatonin release in the brain, which is what triggers people to fall asleep.”
Goodhew says parents should be mindful that kids may find it harder to fall asleep if they use their smartphone before bed. It’s recommended you avoid using technology at least an hour before going to sleep.
Lens technology
Using specially engineered lenses can also be quite helpful. A handful of manufacturers have invented lenses designed to protect yours eyes from computer vision syndrome.
Goodhew says even taking a small percentage of the focusing load off your eyes can make a huge difference.
ALSO SEE: How our habits are wired into our brains
“Instead of your eye doing 100% of the focusing, it’s now doing two thirds of the focusing and the glasses do one third.”
Get an eye exam
Whether you wear glasses or not, it’s worth getting an eye exam.
Goodhew says it’s important to have a conversation with an optometrist about the type of job you have and how much time you spend in front of your digital devices.
And remember - take a break from your devices whenever you can!
How many hours do you spend looking at a screen? Let us know your thoughts by tweeting to @YahooStyleCA.
