In today’s digital world, most of us rely on screens for everything—from working and learning to relaxing and staying connected. But all that screen time comes at a cost. Excessive screen time can affect your vision, leading to discomfort, digital eye strain, and even contributing to long-term issues like myopia in children. Understanding the risks—and how to reduce them—can help you and your family protect your eye health in a screen-heavy world.
How Screen Time Impacts Your Vision
Whether you’re scrolling through your phone, working at a computer, or binge-watching a new show, your eyes are working hard. Over time, too much screen exposure can lead to symptoms of digital eye strain, also known as Computer Vision Syndrome (CVS).
Common Symptoms of Digital Eye Strain
- Headaches
- Dry or irritated eyes
- Blurry vision
- Eye fatigue
- Sore neck and shoulders
These symptoms often occur after 2 or more hours of continuous screen use—and are more than just annoying. They can interfere with productivity, focus, and overall comfort.
Why Screens Are Tough on the Eyes
Several factors make screen use uniquely challenging for your eyes:
- Reduced blinking: We tend to blink less often when staring at screens, which can lead to dry eyes.
- Screen glare: Bright screens or poor lighting can increase visual discomfort.
- Posture problems: Looking down at phones or slouching over laptops puts strain on the neck, shoulders, and even the eyes.
- Font sharpness: Digital text is often less crisp than printed text, making your eyes work harder to focus.
These effects can be magnified by uncorrected vision issues such as farsightedness, astigmatism, or the need for reading glasses.
Screen Time & Children’s Eye Health
One growing area of concern is the effect of screen time on kids. Research shows a link between extended screen use and myopia (nearsightedness) in children. Myopia occurs when the eyeball becomes too long, making it difficult to see distant objects clearly.
While genetics play a role in developing myopia, lifestyle factors matter, too. Children who spend long hours looking at screens—especially up close—may be at increased risk. Time spent indoors instead of playing outside has also been shown to contribute to myopia development.
How to Protect Your Eyes from Screen Time
The good news? There are simple, effective steps you can take to protect your vision from the effects of screens.
1. Follow the 20-20-20 Rule
One of the easiest ways to reduce eye strain is by giving your eyes regular breaks. Every 20 minutes, look at something 20 feet away for at least 20 seconds. This allows your focusing muscles to relax and helps reduce fatigue.
Pro tip: Set a timer or install an app to remind you until it becomes a habit.
2. Wear the Right Glasses
If you wear prescription glasses, ask your optometrist if computer glasses could benefit you. These lenses are specially designed to reduce glare, improve focus, and promote more natural posture at your workstation. Even if you don’t normally wear glasses, non-prescription lenses with blue light filtering or anti-reflective coatings can ease the strain.
3. Adjust Lighting & Reduce Glare
Try to keep screens at a comfortable brightness level—not too dim and not too bright. Reduce glare by positioning screens away from windows or overhead lighting. You can also use matte screen protectors or anti-glare filters.
4. Keep Your Screen Clean & Properly Positioned
A smudged or dusty screen can reduce clarity and increase eye strain. Keep screens clean and place them at eye level to encourage good posture and reduce the need for awkward head positioning.
Eye Care Tips for Parents
Helping your children develop healthy screen habits is just as important as setting your own.
Use the “Elbow Rule”
Teach children to keep screens at least one elbow-to-wrist length away from their eyes. This encourages a safer viewing distance and can help reduce the strain on their developing vision.
Encourage More Time Outdoors
Outdoor time has been shown to reduce the risk of myopia progression. Aim for at least 1 to 2 hours a day of outdoor play whenever possible. Exposure to natural light and distance viewing helps keep growing eyes healthy.
Limit Recreational Screen Time
While some screen use is unavoidable for school and communication, setting healthy boundaries for recreational screen time is key. The Canadian Paediatric Society and other health authorities recommend the following:
- Children under 2: Avoid screen time, except for video chatting
- Ages 2–5: Limit to 1 hour per day
- Ages 6 and up: Encourage balance, ensuring screens don’t replace sleep, physical activity, or time with family
Book Regular Eye Exams
Children should have their first eye exam by 6 months of age, another between 2–3 years, and then annually once they start school. If there’s a family history of eye conditions or your child is showing signs of vision trouble, your optometrist may recommend more frequent check-ups.
Your Eye Health Matters—At Every Age
In today’s tech-driven world, screens are part of everyday life. But that doesn’t mean your eyes have to suffer for it. With the right habits, eyewear, and support from your optometrist, you can enjoy your devices while protecting your vision now and into the future.
At Southwood Eyecare, we’re here to help you navigate the impact of screen time on your eyes with proactive, professional care for the whole family. Whether you’re experiencing digital eye strain or want to learn more about myopia management for your child, request an appointment today. Your vision is worth protecting.
