Dr. M. Moussa | Local Writers Series
Over the last 15 years or so, the time people spend in front of a digital screen has greatly increased, resulting in over 50% of people experiencing digital eye strain (DES). Eye stain is related to demanding near tasks, however, before the digital age the amount of people experiencing eye strain was significantly lower. This is because the more time that is spent on a digital screen, or on near visual tasks, the greater the eye strain. Digital eye strain is a growing concern because the prevalence of visual symptoms has increased even further since the spring of 2020 due to increased screen time during the COVID-19 pandemic.
Symptoms of digital eye strain include dryness, irritation, blurred vision, headaches, and loss of concentration, and can be made worse by small text size, closeness of digital screen, reduced blink rate, incomplete blinking, and lack of best optical correction. Although digital screens produce more blue light than that reflected by paper, blue light itself is unlikely to cause harm to our vision since the amount is so insignificant compared to outdoor blue light exposure. However, it is recommended to avoid using digital devices around bedtime as blue light reduces melatonin production, which may interrupt sleep. In addition to eye strain, the increased amount of time spent on screens during the pandemic has led to increased myopia in children, with a greater effect on younger children aged six to thirteen.
With people spending more time online on their digital devices, the negative consequences of technology and social media on the mental and emotional well-being of individuals must be considered. Although social media is intended to facilitate connection, it also enables false personas and superficial relationships, leading to increased social isolation instead. Studies have shown links between high daily smartphone or social media use and increases in depression, anxiety, body image concerns, disordered eating, ADHD, OCD symptoms, as well as hostility and aggression.
Cyberbullying and other forms of online harassment are a growing concern as online environments make it easier to anonymously harass others. Furthermore, students who use the internet for non-academic activities for more than 6 hours a day, such as those with video game addiction, have a greater risk of disengagement from school and poorer academic performance. In addition to the psychological and behavioral effects, excessive screen time has also been found to affect the physical structure of the brain itself, specifically, the integrity of white matter in preschool children, associated with language and literacy skills.
There is mounting evidence on the negative consequences of increased screen time and thus specific measures must be taken to reduce eye strain associated with digital device usage. General recommendations include sitting two feet away from a computer screen, ensuring the center of the computer monitor is slightly lower than eye level, using a larger font size, and following the 20/20/20 rule – after 20 minutes of looking at a screen, look at least 20 feet away for at least 20 seconds. Additionally, reducing or eliminating digital screen use two to three hours before bedtime will help with falling asleep as well as length and quality of sleep.
In addition to the general recommendations, there are specific screen time recommendations for children to ensure proper development. For kids aged 0-2 years old, no screen time is recommended, with the exception of live video chatting, as 3D interaction is important for this age group. For children aged 2-5 years old, no more than 1 hour per day is recommended for age appropriate educational content with parental supervision. Children aged 5-18 are encouraged to limit their recreational screen time to 2 hours a day and have regular breaks in between screen time for school or learning purposes.
Finally, eye exams are recommended for children every year to monitor their eyes and ensure optimal eye health while their eyes are exposed to increasing visual demands. Although it is not practical to eliminate the use of digital devices in this day and age, it is important to take the appropriate measures to preserve our vision and eye health as much as possible.
