PROTECTING YOUR VISION FROM DIGITAL SCREENS
By KIMBERLY BLAKER
In today ’ s digital world , the amount of time many of us spend plugged in can be a real problem . We may recognize it ’ s sedentary , isolating , and even affects our attention spans . But digital screens also cause eye damage and vision problems .
One of these problems , computer vision syndrome , is also known as digital eye strain . Even more concerning , however , is the permanent damage blue light causes to the eyes . These conditions can affect people of all ages .
DIGITAL EYE STRAIN Computer vision syndrome causes eye discomfort and vision problems . As the American Optometric Association ( AOA ) explains , it results from extended viewing of computer screens , e-readers , tablets , and cell phones . The more time spent on digital devices , the worse the discomfort becomes .
According to The Vision Council , computer vision syndrome symptoms include eyestrain , dry eyes , headache , blurred vision , and neck and shoulder pain .
Fortunately , there are several solutions to prevent or cure computer vision syndrome . To start , limit your daily leisure media use .
Another way to protect against computer vision syndrome is to wear computer eyeglasses . If you experience digital eye strain symptoms , make an appointment with an optometrist for a vision check . Be sure to discuss screen use to determine if computer glasses might be the right choice .
Also , when using a computer , position the screen at an arm ’ s distance away . Increase the font size to reduce strain as well . You can also reduce overhead lighting to eliminate glare .
Finally , follow the easy-to-remember 20-20-20 rule that ’ s recommended by the AOA . Every 20 minutes , take a 20-second screen break by looking at something 20 feet away .
BLUE LIGHT HAZARDS In addition to computer vision syndrome , exposure to blue light is another digital screen hazard . Blue light comes from many sources . This includes and comes primarily from sunlight as well as LED and fluorescent lighting . But smartphones , flat-screen TVs , computers , and electronic notebooks also emit significant amounts of blue light .
The problem is that our eyes can ’ t block blue light . So it penetrates the eye lens and cornea , then it reaches the retina . Prolonged exposure to blue light is likely a contributor to macular degeneration and vision loss .
But our eyes aren ’ t the only thing impacted by blue light . Harvard researchers found that blue light affects our circadian rhythm and throws off the body ’ s biological clock . The Harvard Health Letter reported , “ Blue light has a dark side ,” literally . Night-time light exposure appears to be particularly unhealthy . Numerous studies have linked exposure to light at night ( while working the night shift ) with breast and prostate cancer , heart disease , diabetes , and obesity .
Harvard researchers also point out that even dim light affects our circadian rhythm and interferes with melatonin secretion . The lack of sleep that results from it then increases the risk of depression .
So there are multiple good reasons to try to reduce blue light exposure . Minimizing screen time is one of the most obvious ways to reduce exposure . Also , shut down devices with digital screens two to three hours before bed , if possible . If not , at least dim the screen light in the evenings . If you have a nightlight in your bedroom , use a dim red light instead . This has the least impact on the circadian rhythm and eyes . Finally , if you spend much time on digital devices , stay up late , or work the night shift , wear blue-blocking glasses . This will also reduce the likelihood of eye damage or throwing your circadian rhythm out of balance .
EVERY 20 MINUTES , TAKE A 20-SECOND SCREEN BREAK BY LOOKING AT SOMETHING 20 FEET AWAY .
PROLONGED EXPOSURE TO BLUE LIGHT IS LIKELY A CONTRIBUTOR TO MACULAR DEGENERATION AND VISION LOSS .
DENTON COUNTY • 35