Digital eye strain is the new normal

Odds are you’ve looked at the clock and realized you’ve been staring at your computer, phone, tablet or TV screen for hours on end. You’ve probably blinked and began to wonder if you have blinked at all in those hours. Maybe a headache is developing behind your eyes, or you feel an exhaustion that is premature for the time the clock shows. Sound familiar? In today’s climate of online work, schooling and media, there’s a chance you’ve experienced symptoms of digital eye strain.

Digital eye strain can take many forms. While you might associate the term with painful or sore eyes, it is characterized by a group of vision and eye related issues caused by prolonged screen time. Essentially, digital eye strain is an umbrella term for problems technology aggravates.

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Symptoms of digital eye strain across age groups

Brian Privett has been an ophthalmologist at the Iowa Eye Center in Cedar Rapids for 12 years. His patients come to him with three main symptoms of digital eye strain: blurred vision the longer they are on a screen, fatigue, and overall soreness and discomfort. Privett explains that these three symptoms are universal.

“It is important to know that even children can develop symptoms like that. Children have an ability for their eyes to focus a great deal, so children can have some focusing issues on a device that adults do not experience as much,” he says.

Pavlina Kemp, ophthalmologist with the University of Iowa Hospitals and Clinics and clinical associate professor in the Department of Pediatrics at the Carver College of Medicine, provides more insight on digital eye strain in children. Prolonged screen time can leave them with headaches and dry eyes, creating an itchy or scratchy feeling of discomfort. This often leads to less interest in activities like reading and learning.

Dry eyes are not exclusive to children. In fact, children have more robust tears than adults, explaining why dry eye is more common as we age. When we are focusing on a screen, we are less likely to blink: continued air exposure creates the dry sensation. Both Privett and Kemp say dry eye is a contributing factor for digital eye strain in all age groups.

Kemp says studies are raising concern on the incidence of myopia, or nearsightedness, diagnoses in children. While myopia is heavily influenced by genetics, she says outdoor time is the most effective way to slow this down. This increase has been found to be most common in children who attend year-round school or live in urban areas, to name a few, but there is ample ongoing research around the topic, Kemp says. We know that eyes are adaptable, raising the question if human eyes may in fact be adapting to the increased frequency of up-close screen time.

Mitigating digital eye strain

Experience with symptom diagnosis has left both ophthalmologists well-versed in symptom mitigation recommendations. Privett and Kemp agree on the following efforts to prevent these feelings of discomfort.

Follow the 20-20-20 rule. The American Academy of Ophthalmology, or AAO, recommends for every 20 minutes you are looking at a screen, focus on something 20 feet away for 20 seconds. Kemp recommends children balance screen time with two hours of outside and imaginative play. But even graduate students and working professionals need outdoor time, Privett says.

Pay mind to ergonomics. Your screen setup is important. Practice good posture and keep your screen at least an arm’s length away. Be mindful of screen glare and brightness. Keeping your screen angled down puts less strain on the neck and prevents air exposure that leads to dry eyes. For the same reason, avoid direct air currents from fans and vents.

Utilize artificial tears. Don’t forget to blink! Privett and Kemp recommend artificial tears for anyone experiencing symptoms of digital eye strain. The extra lubrication can help soothe irritation that leads to worsening symptoms. Privett does warn his patients about reports of mishandling with generic brands and advises finding name-brand artificial tears in the optical aisle.

Optimize your screen time. For children, this means dedicating screen time to high-quality, educational content. For adults, this means prioritizing your tasks that require electronic devices. When you notice symptom onset, take a break if possible. For better sleep, stop screen time one hour before bed.

Save your money on blue light lenses. The increase in societal screen time has created the boom of blue light lenses. However, Privett says the AAO does not recommend them. He continues that it is a money-driven industry: one quick Google search of “blue light lenses” and you will see the top results are from the lens companies themselves, not medically backed sources. Studies show their effectiveness is best described as a placebo effect.

Despite digital eye strain being the new normal for those interacting with technology on a daily basis, there is good news. There is little to worry about in terms of permanent damage. In fact, Privett says permanent damage is the largest misconception around the topic of digital eye strain.

Moving forward with digital eye strain

“If you have concerns with your vision and digital eye strain, it could be as simple as needing glasses, artificial tears or having seasonal allergies … there are many underlying causes. However, it is always a good idea to have an eye exam if you are concerned,” Kemp says.

Echoing her sentiment, Privett says it is important to have regular exams to explore your specific causes of dry eye, whether that be a medication or other individualized issues that create discomfort.

If you are a parent concerned about your child’s symptoms, have a discussion on routines and expectations surrounding screen time. Kemp reminds parents that feeling like your child is too close to the screen is not always indicative of a vision issue — kids just tend to like this.

Following the above guidelines when consuming media or doing work and school online is a great place to start. Furthermore, turning to reputable sources like the AAO and your local eye doctors lead to the best interventions.

When it comes to the overall topic of screen time, it is important to remember, “Moderation is key in many aspects of life,” Privett says.