Sitting in front of TV screens, laptops, or mobile phones for long hours can cause digital eye strain, which is often characterised by dry eyes, itching, watering, blurring of vision, and headaches, according to a study published in the journal Ophthalmology and Therapy.
In this article, we will particularly focus on headaches associated with prolonged screen time, how they can be identified, and ways the damage can be reduced. In an interaction with the OnlyMyHealth team, Dr Abhilash Bansal, Senior Consultant Neurosurgeon and Spine Surgeon, SPARSH Hospital, Bengaluru, shares common signs to recognise headaches caused by too much screen usage.
Also Read: Tension Vs Migraine Headaches: Expert Shares The Difference And Tips To Manage Tension Headaches
Burning Eyes
People who spend a lot of time scrolling on their phones and laptops often complain of developing eye strain and burning. This is a common outcome of staring too much at screens, as looking at digital devices for extended periods reduces our blink rate, drying out our eyes.
If this is something you frequently experience, then it is advised to take breaks in between, preferably every 20 minutes. You can also use the 20-20-20 rule. This involves giving your eyes rest by looking at something 20 feet away for 20 seconds every 20 minutes.
The Feeling Of A Tight Band Around The Head
Another common side effect of staring at digital devices for long periods is tension headaches, which are characterised by a feeling of a tight band squeezing your head. This type of headache occurs when you focus on screens for extended periods, which strains your eyes and neck muscles. It is crucial that you take a break to give your eyes and muscles a rest, and try adjusting screen brightness and distance for comfort.
Pressure Behind Eye Balls
Straining your eyes for too long on digital devices can cause pain and pressure behind the eyeballs. This discomfort can be caused by two main culprits: staring at screens for extended periods and exposure to harsh glare or bad lighting. Both scenarios force your eyes to work harder to focus, causing squinting and leading to fatigue and that unpleasant pressure behind your eyes.
According to Dr Bansal, excessive fatigue, irritability, poor sleep patterns, reduced productivity, easy distractibility, and poor social interaction are a few indicators of excessive screen time too.
In addition, you can also track your digital device usage through apps that have inbuilt mechanisms to provide daily data on screen time, he adds.
Side Effects Of Excess Screen Time
“Prolonged screen time exposure can lead to headaches secondary to eye strain, bright screens, poor posture, interference with natural sleep owing to blue light, and fatigue,” says Dr Bansal.
There's also a growing concern that too much time spent on digital devices is harming children's health and development. A 2018 review published in the journal Environmental Research found a link between excessive screen time and physical problems like sleep issues, obesity, and even vision problems. Researchers also suggested that prolonged screen time can be linked to psychological issues such as depression, anxiety, and even ADHD-like behaviour.
This is because, firstly, screen time disrupts sleep, which throws off hormones and brain development. Secondly, the addictive nature of screens is said to interfere with social skills and emotional regulation, which can impact children’s development and behaviour.
Hence, several experts urge parents to monitor their children’s screen use and also reduce it to a minimum.
Also Read: How Does Screen Time Affect Mental And Physical Health Of Children?
How To Reduce Screen Time?
Dr Bansal says, “There are no specific limits for the maximum allowed screen time. However, in situations where daily activities and sleep are affected, one should immediately consider reducing screen exposure.”
Here are some ways to achieve that:
- Schedule breaks from your screens to look away and move.
- Make certain areas tech-free zones.
- Swap screen time for hobbies you enjoy.
- Adjust screen settings for comfort, for example, screen brightness.
- Silence your notifications to avoid distraction.
- Use the built-in downtime features to limit usage.
- Be a good role model for kids, reduce your own time, and do activities together.