Myopia and Dry Eye Rates Increasing Due to Excessive Screen Time—Here’s How to Watch Your Eye Health
Staring too long at screens increases myopia, dry eye, and other vision issues. On average, people report looking at screens for six to seven hours a day for occupational and recreational purposes, and this excessive computer and smartphone screen time is changing their eyes significantly. Over time, staring at a screen for too long can alter the eyeball’s structure and lead to atrophy of the glands that keep it moist. The elongation of the eyeball causes myopia, making distant objects blurry; while genetics play a role, it also progresses faster with screen overuse.
People also tend to blink less frequently when looking at a screen, which can clog meibomian glands that secrete oil for the eye’s tear film to keep it from drying too quickly. Not enough blinking can damage them over time. With these problems rising, we must manage our screen time and eye health to prevent long-term eye and vision issues.
Take frequent breaks
Long hours staring at a screen can take a toll on your eyes, increasing your risk of myopia and dry eye. Taking frequent breaks is a simple yet effective solution that can allow the eyes to feel refreshed and healthy for longer, keeping issues at bay. Experts often recommend following the 20-20-20 rule to combat eye strain. Every 20 minutes, step away from the screen to look at an object 20 feet away for 20 seconds. This helps relieve eye strain from staring at a near object—your screen—for prolonged periods, which can contribute to myopia progression.
You can also take longer breaks, such as a five-minute one every 30 minutes. You can use this time to blink, drink water, do some quick exercises, and other activities to help refresh your eyes and body. Minor tweaks like personalizing your device settings can also help minimize eye strain. When navigating around the home screen of your Kindle, for instance, you can manage the Accessibility Settings so you can use voice commands instead of squinting to switch between apps and books. Enlarging device fonts, adjusting screen brightness, and other minor changes can help improve your screen time experience, easing the load for your eyes.
Wear appropriate eyewear
Eyewear such as glasses and contact lenses help correct vision issues like myopia, and you should ensure that their preferred eyewear won’t exacerbate any issues from screen time. Wearing the correct prescription allows for optimal clarity and comfort, so getting routine eye tests to update your prescription can ensure your vision is adequately corrected and you won’t experience blurriness or headaches.
Dryness is common among contact lens wearers, so those who wear them should choose high-quality lenses with hydrating properties to prevent the issue. Clearly’s selection of contacts includes the Air Optix plus HydraGlyde, which protects the eyes from contaminants and helps maintain moisture. The 1-Day Acuvue Moist also has a LACREON wetting agent that keeps the lenses refreshed and hydrated while allowing a lot of oxygen to reach the eye. Choosing hydrating contacts can help avoid dryness, especially when looking at a screen. Switching to glasses can help offer relief, and wearing ones with blue light lenses can add an additional layer of protection against eye strain and fatigue.
Stay hydrated
Excessive screen time can affect your eyes’ moisture, potentially leading to chronic dry eye. Hydration is essential for protecting your eyes from damage and keeping them comfortable in your daily life. Blinking is the quickest and most straightforward way to combat dryness and maintain a healthy tear film.
You can also use the previously mentioned 20-20-20 rule and use that time to blink 20 times slowly. Drinking water regularly also supports your tear production; you can keep a water bottle at your workstation, your lounging areas at home, your gaming room, and other areas where you often use screens to hydrate frequently. Eye drops also add an extra boost of moisture. Options like the Systane Complete Preservative-Free Lubricant Eye Drops offer long-lasting relief and fast-acting hydration to refresh your eyes on the go. Being conscious of your eyes’ moisture can help you maintain healthier eyes for longer.
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