Experts Urge Breaks and Eye Care to Combat Digital Eye Strain

Increasing screen time is leading to a rise in cases of computer vision syndrome (CVS), with an estimated seven in ten individuals experiencing symptoms such as headaches, dry eyes, and neck pain. Experts emphasize the importance of regular breaks and proper eye care to mitigate discomfort associated with prolonged digital screen exposure.

Understanding Computer Vision Syndrome

CVS, often referred to as digital eye strain, arises when individuals spend extended periods looking at screens that are either too close or too small. According to Meenal Agarwal, an optometrist based in Pickering, Ontario, this condition is not classified as a disease but rather a common result of overexerting our eye muscles. “When our eyes remain flexed for extended periods, typically two hours or more, we begin to experience these symptoms,” Agarwal stated during an interview with Dr. Brian Goldman.

Agarwal likens the strain to sitting for too long, causing stiffness when finally trying to rise. The situation is exacerbated by the high number of individuals working from home, particularly those aged 20 to 40, who report higher instances of eye strain. “We actually see the highest risk in the work-from-home population,” she noted.

Practical Solutions for Eye Health

To combat CVS, experts recommend maintaining a proper distance from screens, ideally between 50 and 60 centimetres away. Frequent breaks are also essential. “The closer and smaller the screen, the more likely individuals will experience eye strain,” Agarwal explained. Alexander Mao, an optometrist at the Ivey Eye Institute in London, Ontario, suggests that higher-quality screens with better brightness and refresh rates could potentially reduce the occurrence of CVS, although he has not observed significant differences in his practice.

Manufacturers are making strides to enhance screen technology, as seen in products like the iPhone 17, which features a 120Hz refresh rate and brighter displays. Despite these improvements, Mao warns that ergonomic factors, such as poor posture or inadequate screen placement, remain critical. “Even the best screens cannot eliminate exposure to high-energy visible light, which poses a risk to eye health,” he stated.

Incorporating the 20-20-20 rule is another effective strategy for reducing digital eye strain. This guideline advises individuals to look at something 20 feet away for 20 seconds every 20 minutes. Agarwal emphasized the significance of blinking more frequently when using screens, as many people tend to blink less while focused on their devices. “The act of blinking helps replenish tears and keeps our eyes moisturized,” she said.

For those experiencing persistent discomfort, preservative-free eye drops can provide relief. Mao recommends positioning screens slightly below eye level to help alleviate dryness and other physical symptoms associated with CVS.

As screen time increasingly dominates daily activities, the Canadian Association of Optometrists acknowledges the challenges many face in maintaining eye health. Current guidelines suggest limiting recreational screen time to no more than three hours per day for adults aged 18 to 64. Despite the necessity of screen use for work, Agarwal warns against excessive personal screen time, particularly on social media platforms.

Addressing Screen Time for Families

Concerns about children’s screen time are also prevalent. Dr. Stacey Bélanger, a developmental pediatrician in Montreal, often encounters parents worried about their children’s exposure to screens. Interestingly, children frequently voice frustrations about the disparity between their limited screen time and their parents’ excessive use. Bélanger advocates for creating a family media plan that establishes screen time guidelines for all family members, including adults.

As society becomes more reliant on digital devices, prioritizing eye health through practical strategies and conscious breaks can significantly alleviate the discomfort associated with prolonged screen usage. Experts urge individuals to take action to protect their vision and overall well-being in this digital age.