In today’s digital age, screens have become an inseparable part of our lives. Whether it’s for work, education, entertainment, or communication, our reliance on screens has skyrocketed. However, with the surge in screen time, concerns about digital eye strain and overall eye health have become more pressing. Pediatric eye specialists Dr. Varshini Shanker and Dr. Sumedha Sharma from Shroff Eye Centre, Delhi, shared invaluable insights with Firstpost about the effects of prolonged screen exposure and how to protect our vision.

Understanding Digital Eye Strain: Early Symptoms to Watch For

Digital eye strain, often referred to as “computer vision syndrome,” is a growing issue in both adults and children. Dr. Varshini Shanker explains that our eyes are like any other muscle in the body—overuse leads to fatigue. Some of the most common symptoms include:

Preventive Measures for Digital Eye Strain in Screen-Heavy Jobs

For individuals working long hours on screens, Dr. Sumedha Sharma recommends several measures to minimize eye strain:

The 20-20-20 Rule: Every 20-30 minutes, take a 20-second break to look at something 20 feet away. This practice relaxes eye focusing muscles and reduces strain.
Regular Breaks: Avoid prolonged sitting. Get up every hour, stretch, take a walk, or look out the window to alleviate physical and eye strain.
Blink Regularly: Staring at screens reduces blink rates, leading to dryness. A conscious effort to blink often helps maintain eye moisture.
Optimizing Workspaces:
- Adjust lighting to prevent glare.
- Position monitors 20-24 inches away and slightly below eye level.
- Avoid sitting directly under air conditioners or heaters.
- Ensure proper chair and desk height for good posture.
Screen Settings Adjustments:
- Increase font sizes to reduce strain.
- Lower screen brightness and eliminate glare.
- Use “night mode” or “warm light” settings to reduce blue light exposure in the evenings.
Hydration and Nutrition: Drink adequate water and maintain a balanced diet for overall health, including eye health.
Avoid Contact Lenses: For those working long hours on screens, glasses may be more comfortable than contact lenses.
Exercise Regularly: WHO recommends 30 minutes of exercise five times a week to improve overall health, including eye health.
Artificial Tears: Lubricating eye drops can alleviate dryness. Persistent irritation warrants an eye specialist’s consultation.
Adequate Sleep: Poor sleep exacerbates eye fatigue and dryness.
Annual Eye Exams: Even without symptoms, an annual eye check-up is essential, especially for children, to detect early issues like glaucoma.

Screen Time and Myopia: Is There a Connection?

The rise in myopia (nearsightedness) and dry eye cases is alarming. Dr. Varshini Shanker highlights studies predicting that nearly half the world’s population could be myopic by 2050. Increased near work, particularly screen use, and decreased outdoor activity are major contributors.

Screen use impacts myopia development by reducing time spent outdoors, which research suggests helps slow myopia progression in children. The reduced blink rate during intense screen focus, coupled with dry air from air conditioners or heaters, worsens dry eye symptoms.

Can Reducing Screen Time Prevent Myopia in Children?

While eliminating screen use entirely isn’t practical, reducing screen time can slow the onset and progression of myopia in children. Genetics also play a role; children with myopic parents are at a higher risk. The experts recommend the following guidelines for screen use in children:

Under 2 years: No screen time.
2-5 years: Limit to 1 hour per day.
6-10 years: Under 2 hours daily with consistent limits and regular breaks.
Older Children: Minimize social screen use and encourage frequent breaks.

Encourage children to take breaks every 20-30 minutes, hydrate, and engage in daily outdoor activities for at least 1-2 hours.

Outdoor Activities and Natural Light: Guardians Against Myopia

Outdoor play and exposure to natural light have been shown to slow the progression of myopia. Dr. Sumedha Sharma emphasizes that outdoor activity is crucial for children’s eye health. However, outdoor time should involve physical activity, not just screen use in the park or reading a book outdoors.

Outdoor activities offer additional benefits like exercise and Vitamin D absorption, essential for overall health, including eye health. It’s important to avoid direct sunlight exposure, as it can damage the retina.

Blue Light and Screen Glare: A Serious Concern?

The impact of blue light from screens is a hot topic. While blue light affects sleep patterns by disrupting melatonin levels, its direct impact on retinal damage remains inconclusive. Dr. Varshini Shanker notes that while blue light filters may help reduce digital eye strain for long screen users, there’s no definitive evidence linking blue light to long-term eye damage, unlike UV light.

Activating blue light filters or “comfort mode” on devices may help, but blue-light filtering glasses offer no significant advantage beyond device settings.

Diet and Lifestyle Changes for Eye Health

A holistic approach is crucial for maintaining eye health. Dr. Shanker advises the following:

Balanced Diet: A diet rich in green leafy vegetables, fruits, proteins, good fats, and complex carbohydrates benefits eye health. Carrots are good, but a diverse diet is essential. Minimize junk food and stay hydrated.
UV Protection: Wear sunglasses blocking UVA and UVB rays when outdoors.
Exercise Regularly: Exercise helps control stress, diabetes, and blood pressure, all of which affect eye health.
Limit Screen Use Before Bed: Avoid screens at least one hour before sleep to prevent sleep disruption and eye strain.
Adequate Sleep: Quality sleep helps the eyes recover from daily strain.
Stress Management: Stress affects overall health and can worsen eye strain. Techniques like yoga, meditation, and therapy can help.
Regular Eye Exams: Early detection of eye diseases like glaucoma or diabetic retinopathy is critical for effective treatment.

India’s Eye Health Challenges: The Next Decade

India faces unique eye health challenges due to its large population, urban pollution, and a limited number of ophthalmologists. Dr. Sharma outlines India’s top eye health concerns:

Diabetic Retinopathy: India has the highest number of diabetics globally. Poor diet and reduced outdoor activity worsen diabetes, increasing the risk of diabetic retinopathy, a leading cause of blindness.
Cataracts: Cataract surgeries are more accessible, but cataracts remain a major cause of visual impairment, especially in rural areas.
Myopia Surge: Increased screen time and decreased outdoor activity are causing a spike in myopia cases among children and young adults, particularly in urban areas.
Dry Eye Disease: Pollution exacerbates dry eye issues, especially in cities like Delhi, where environmental factors mimic dry eye symptoms.
Ocular Surface Diseases: Pollution-related allergies and infections are on the rise.
Age-Related Macular Degeneration (AMD): An aging population increases AMD cases, leading to significant vision loss.

Access to affordable and specialized eye care remains a challenge, especially in rural areas. Prevention through lifestyle adjustments and early detection is crucial to addressing India’s eye health crisis.

As screen time continues to dominate our lives, the importance of eye health cannot be overstated. Recognizing early symptoms of eye strain, following preventive measures, and maintaining a healthy lifestyle are essential to protect our vision in this screen-dominated world.