Smartphones, tablets, and computers have become indispensable in our daily lives — for finding recipes, doing the weekly shop, and watching our favourite shows. However, time spent in front of screens and exposure to blue light can affect both our general health and the health of our eyes.
Here are the symptoms not to ignore, along with some practical tips to protect yourself.
Computer vision syndrome
Prolonged screen exposure typically causes discomfort such as dry, burning eyes, headaches, and neck pain from poor posture.
This is because the habit of staring at a screen for extended periods affects the natural blinking of our eyelids, reducing their lubrication. While we blink around 22 times per minute in conversation and between 10 and 15 times while reading, this can drop to fewer than 5 when we’re in front of a screen.
Blue light
To make matters worse, all electronic devices with screens use blue-light backlighting close to the ultraviolet range. Although this allows us to see screens clearly, it interferes with melatonin production and affects our biological rhythm.
You might wonder what melatonin does. It’s the hormone responsible for balancing sleep and wakefulness — and interference with it can lead to insomnia, hypersensitivity, stress, and difficulty concentrating.
But what are the effects on our eyes?
As our exposure to blue light only goes back 10–20 years, its effects are still not fully understood. However, recent studies appear to confirm a link with early macular degeneration of the retina, as well as corneal inflammation and conditions such as dry eye syndrome.
How can we protect ourselves from the harmful effects of our digital devices?
To protect ourselves from the potential damage caused by constant screen use and blue light, here are some straightforward remedies:
- A good general rule is to look away from the screen every 20–30 minutes, focusing on a point about 10 metres away for around 20 seconds. If possible, stand up to change your position and improve circulation.
- Keep devices at the correct distance from your face: around 70 cm for PC monitors (roughly the length of your forearm), and 30 cm for smartphones and tablets.
- Reduce screen brightness and avoid positioning screens towards light sources that cause reflections.
Also
- Rest your eyes. Blinking helps the natural hydration of the tear film.
- Improve your posture to avoid straining your neck, back, and shoulders.
- Avoid using smartphones, tablets, and computers before bed.
- Using daily contact lenses can be a great option for combating dry eyes.
Finally, it may also be worth using prescription glasses with a blue light filter when working, sprays or eye drops for dry, irritated eyes — and one of the many apps that allow you to set a night mode, reducing the LED intensity and helping to protect your vision.