Is Your Phone Ruining Your Eyesight? Expert Sheds Light

In today’s world, smartphones are practically extensions of our hands. From scrolling through social media to binge-watching videos and attending virtual meetings, it's only often that our eyes get some rest. However, ever wondered what happens when you are constantly hooked onto your phone screens or if it can really damage your vision? 

Well, if yes, then you have landed on the right page. The editorial team of Onlymyhealth reached out to our expert, Dr Rekha B Patil, Consultant, Ophthalmology, Fortis Hospital, Cunningham Road, Bengaluru, and she explained to us the truth behind phone eyes and what you can do to protect your eyesight.

Link Between Blue Light and Eye Strain 

The screens of smartphones emit blue light, a high-energy visible light that may be a contributing factor in causing digital eye strain. Dr Patil suggested that long-term use of blue light exposes one to the risk of digital eye strain syndrome, typified by tired, dry, and irritated eyes.

"While blue light doesn't cause permanent damage to the retina, it can definitely cause discomfort, headaches, and blurred vision due to overexposure. The problem is more about how we use our devices rather than the devices themselves," she highlighted.

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Hidden Effects of Dry Eyes and Blurred Vision

Dry eyes are among the most frequent complaints associated with excessive screen time. The blink rate decreases by about 50% when focusing on screens, contributing to reduced tear film stability and dryness. “One simple way to counteract this is to consciously blink more often or use lubricating eye drops if needed,” Dr Patil suggested.

She further said that gazing too closely at the screen of phones for extended hours can cause a temporary focusing problem called accommodative spasm, in which distant objects may appear blurry for some time.

Sleep Disruption and Long-Term Impacts Of Excessive Phone Usage

It's not just your eyes that suffer, though; your sleep may also be disrupted. The blue light coming off of phones inhibits melatonin, which is the hormone that helps with sleep. Using your phone before bed will just delay your sleep cycle, leading to poor rest and indirectly giving you eye fatigue.

"Over time, poor sleep and continuous eye strain can result in the development of presbyopia (difficulty focusing on near objects) much earlier than normal and worsening of any existing refractive errors," Dr Patil described.

Also Read: Constantly Suffering from Dry Eyes ? Doctor Explains How Air Pollution Could Be the Cause

20-20-20 Rule and Other Eye-Friendly Habits

Dr Patil recommended the 20-20-20 rule. This rule explained that for every 20 minutes, look at something 20 feet away for at least 20 seconds. According to Dr Patil, this will rest the eye muscles, relax them and ultimately decrease the strain. Additionally, she also recommended:

• Changing screen brightness to match the lighting in the room.
• Keep a proper distance: at least 16 to 18 inches away from your phone.
• Using night modes or even just blue light filters to reduce harsh glare.
• Spending regular time away from screens and engaging in outdoor activities that enhance eye health and reduce the risks of myopia.

What is Digital Myopia?

Dr Patil emphasised that there is growing concern among ophthalmologists about digital myopia, which is a condition where prolonged near work, such as reading on phones or tablets, can increase the risk of nearsightedness, especially in children and young adults.

"Children these days are spending more time indoors on gadgets and less time outdoors, which affects normal eye growth. Exposure to natural daylight helps in preventing the progression of myopia," added Dr Patil.

When to See an Eye Specialist

If you have watery eyes from time to time, or if you encounter headaches which won't go away or concentration difficulties, you should see an ophthalmologist. Regular checks with them will help in the early detection of strain and update your prescription accordingly.

Bottomline

Your phone isn't ruining your eyesight permanently, but it does cause major strain and discomfort if used excessively and poorly. The key to retaining good vision in the current digital age lies in practising good eye hygiene, taking regular breaks, and managing blue light exposure.