These days whether it's about work, entertainment, or communication, our eyes are constantly exposed to screens.
And it was typically conventional wisdom that staring at a screen all day was bad for your eyes but is it true?
The short answer is yes, now don't worry just yet, you're not going to destroy your eyes overnight, but there is something called screen hygiene that can help prevent screens from causing deteriorating eyesight, but the more pressing issue for most people is going to be "Digital Eye Syndrome" or DES.
Interestingly main issue actually comes down to tear production, and that it actually ends up being a little slower for tears to dampen the eye after too much time staring at a screen. This eye dryness has become a significantly prominent eye condition, fortunately there are some relatively simple steps that can be taken to reduce the risk.
What Is Digital Eye Strain?
Digital Eye Strain or Computer Vision Syndrome is something of a catch all term that is used for any eye symptoms resulting from to much computer use.
The most common symptoms that you're likely to hear about are eyestrain, headaches, blurred vision and of course the dry eyes I was talking about in the intro.
Understanding Computer Eye Strain
Studies have shown that more than 50% of people who work on computers experience eye strain and other visual symptoms.
And whilst these issues are normally temporary, repeated eye strain can have long term consequences.
The Role of Blue Light - One factor that contributes to eye strain is exposure to blue light. Screens give off too high of a percentage by comparison to what our eyes are designed for, it's also why there's a lot of theories around it effecting sleep health. There are glasses you can where for this.
Impact of Blue Light on Eyes - Most visible blue light passes through the cornea and lens to reach the retina. Prolonged exposure to blue light from screens can cause digital eye strain, resulting in symptoms such as sore or irritated eyes, difficulty focusing, fatigue, and dryness. Moreover, continued exposure to blue light over time can contribute to damaged retinal cells, potentially leading to vision problems in older age.
The Effects of Computer Use on Tear Production and Evaporation
The main study that's cited evaluated individuals who used computers for eight hours a day and found that while tear production (and we mean this in terms of the tears that moisten your eyes when you blink) was significantly slower in computer users particularly in the evening. Meaning your eyes are not getting the moisture that they needed.
Preventing Damage from Computer Screens
While it may not be practical to avoid screens altogether, its not that hard to minimize the damage.
Take Regular Breaks - Frequent breaks from computer work can greatly alleviate eye strain. Follow the "20-20-20 rule" – every 20 minutes, look away from the screen and focus on an object at least 20 feet away for a minimum of 20 seconds. The goal is to change your eyes focus. This one is pretty simple and reduces eye fatigue.
Proper Lighting - Excessive brightness from sunlight or harsh interior lighting can strain your eyes.
Display Settings - Again this may sound pretty obvious, but there are some things you can do to reduce eye fatigue and strain. As you'd expect a larger text size, setting either black text on a white background or a white text on a black background is generally more comfortable for the eyes.
Blink More Frequently - As daft as it sounds, blinking regularly is crucial when you work at a computer. Many people tend to blink less frequently when they're focusing on a screen which leads to dryness and irritation.
Does Working At A Computer Damage Your Eyes?
Well yes, but it doesn't have to do so a great deal. As long as you follow the 20/20/20 rule keep your settings sensible and make sure to blink regularly you can avoid any serious issues.