How Much Screen Time Is Healthy? Know The Damage It Can Do & Tips To Limit Damage

If you are someone who is constantly glued to screens, expert tells how much screen time is ideal to keep your eyes healthy.

Chanchal Sengar
Written by: Chanchal SengarPublished at: Sep 08, 2021Updated at: Sep 08, 2021
How Much Screen Time Is Healthy? Know The Damage It Can Do & Tips To Limit Damage

Since the pandemic has begun, we spend most of our time staring at screens, whether it is to work, to relax, or just to keep up with our lives. We are constantly exposed to screens such as smartphones, desktops, laptops, tablets, game systems, and LED TVs, which put a strain on our eyes. This should not be taken lightly as this could create long-term eye health problems. If you are not taking care of your eyes now, they might not be supporting you as you age. In this article, expert explains all about screen time and how to protect eyes from the potential damage. 

As Covid wrecked havoc throughout the world, our reliance on technology increased tremendously, and working from home and taking online classes became the new normal. Many adults and children addicted to numerous devices further enhanced screen time. Several sources, including Lancet Global Health, the WHO, and Screen Time Tracker Datareportal, suggest that Indians sustained the largest loss of vision in 2020 (even though other factors like Glaucoma, cataracts and others at the same time affected their vision). Study findings reveal that 22.7% of Indians suffer from vision problems as a result of their excessive use of screens, used for an average of 6 hours, 36 minutes each day. In addition to the negative impact on the eyes, excessive screen time impairs the brain's capacity to absorb information, focus, make decisions, and manage thoughts.

Why Screen Breaks are Important

Spending long hours in front of screens takes a toll on your eyes, as your eyes strain from the effort of staring at tiny pixels and can cause symptoms like:

  • Eye fatigue – Excessive usage of your eyes can cause double vision, headaches, and difficulty to concentrate.
  • Dry and itchy eyes - Screens can make it difficult to blink as much as you should. Because your eyes require moisture and nutrients at all times, we blink so frequently. Screen time means less blinkling, and dry eyes.  
  • Blurry vision – Loss of focus flexibility is normal as we age, but prolonged screen time can impair our ability to swiftly adapt our eyes to see at all distances.
  • Nearsightedness – Screen time can keep our children indoors, which can be detrimental to their eye health in the long run. Kids spending more time indoors may get nearsightedness.
  • Retinal damage - Blue light emitted by digital gadgets might reach the inner lining of the back of your eye (retina) and damage sensitive cells in the retina. This can result in early age-related macular degeneration, which can lead to vision loss. Children are more prone to retinal damage than adults.
  • Wrong positioning of devices -Many individuals spend their days staring down at little displays on their phones or using computers and monitors that aren't positioned high enough, leading their neck and shoulders to stoop.
Eye health problems
 

Tips to protect your eyes from digital strain

One can easily combat the Computer Vision syndrome with these effective measures:

  • The screen should be easy on the eyes - If the screen is brighter than the ambient light, then eyes will have to work harder to see. To decrease eye strain, one can adjust their room lighting or screen illumination and enhance the contrast on your screen. You can also use blue light glasses for eye strain.
  • Use the 20-20-20 rule — To decrease eye strain, every 20 minutes one must take a 20-second break by staring at something 20 feet away. This provides a respite for your eyes and helps them to refocus.
  • Keep your eyes wet - When your eyes feel dry, consider using artificial tears to moisten them. Not only does screen time dry up your eyes, but so can the heaters and air conditioners in your home.
Tips to protect your eyes from digital strain
  • Keep your distance - Keep your screen approximately an arm's length or 25 inches away from your eyes — when the screen is near to your face, your eyes work harder.
  • Use blue light filters – A blue light filter can decrease the amount of blue light displayed on your screen. By reducing this light, your eyes won’t feel tired by the end of the day.
  • Yearly eye exam – Get an annual eye examination so your doctor can examine your eye health and see if any chronic eye issues are developing.

According to Dr. Sheetal Kishanpuria, Senior Consultant, Sharp Sight Eye Hospitals, “As we spend long hours looking at different devices, it becomes increasingly important to take good care of our eyes. While children attending online classes and people working from home have no escape, healthy practices like imiting screen time and getting regular eye exams can mitigate the damage to their eyes. Furthermore, eating a healthy diet like salmon, soya, lentils, and green leafy vegetables, which are packed with Vitamin A, will go a long way in maintaining a healthy vision.” 

With inputs from Dr. Sheetal Kishanpuria, Senior Consultant, Sharp Sight Eye Hospitals

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