Digital eye strain, also known as computer vision syndrome (CVS), is a common condition caused by prolonged use of digital devices like computers, tablets, and smartphones. It manifests as eye discomfort, blurred vision, and other related symptoms. While digital eye strain isn't permanent, it can significantly impact daily life and productivity. Symptoms of Digital Eye Strain:
This includes feelings of fatigue, dryness, itching, or burning.
Difficulty focusing, especially after prolonged screen time.
Often located behind the eyes.
Caused by poor posture while using devices.
Increased sensitivity to light exposure.
In some cases, digital eye strain can lead to fatigue and aches throughout the body.
Spending hours looking at screens without breaks can strain the eyes and focusing muscles.
Incorrect posture, screen positioning, or lighting can exacerbate eye strain.
People tend to blink less frequently when focusing on screens, leading to dry eyes.
Wearing the wrong glasses or not wearing glasses at all can worsen eye strain.
Reflections on the screen can make it harder to see and strain the eyes.
Inadequate brightness or contrast can also contribute to eye strain.
Take a 20-second break to look at something 20 feet away every 20 minutes.
Optimize brightness, contrast, and font size for optimal viewing.
Reduce glare and reflections.
Ensure your monitor is at eye level and your chair is comfortable.
Remind yourself to blink more often when using screens.
Step away from the screen periodically to rest your eyes.
Avoid overly bright or dim lighting that can strain your eyes.
Moisturize your eyes to alleviate dryness.
Reduce the impact of blue light emitted by screens.
Ensure your vision is corrected properly
Worldwide, the average person spends a total of 6 hours and 38 minutes looking at a screen each day (for internet-connected activities). This includes 2 hours and 21 minutes of scrolling through social media channels, 1 hour and 25 minutes of streaming music, and 52 minutes of listening to podcasts And the majority of this (3 hours and 46 minutes) is spent on mobiles.
| Flag | Country | Total Time Spent on Devices | Internet via Mobiles | Internet via Computer | Mobile Internet Speed (Mbps) | Fixed Internet Speed (Mbps) | Time Spend using Social Media |
|---|---|---|---|---|---|---|---|
| N/A | Worlwide | 06:38 | 03:46 | 02:52 | 61.52 | 95.10 | 02:21 |
|
India | 06:49 | 04:04 | 02:52 | 100.78 | 63.55 | 02:28 |
Indian spends 4 hours and 4 minutes daily on their mobile screens. If the average person sleeps for 8 hours, this means we’re spending nearly 25 percent of our waking hours looking at a mobile screen.
32.25 percent of Americans’ screen time is taken up with social media.
Blue light interferes with melatonin production and disrupts the body’s circadian rhythm.
Data shows a strong association between screen time and obesity in children aged 5 to 17, most likely due to the sedentary nature of viewing a screen.
Children aged between 9 and 10 who spend 3+ hours on the screen each day were more likely to show resistance to insulin.
Young children who watch excessive amounts of TV can experience difficulties in picking up the language.
In an age dominated by screens, it is no secret that managing screen time has become an essential aspect of maintaining a healthy lifestyle. Here are some best practices for reducing your screen time:
The 20-20-20 Rule is a simple and effective technique to reduce digital eye strain and prevent dry eye symptoms: Every 20 minutes, take a break and look at something 20 feet away for at least 20 seconds. This helps relax eye muscles, reduce screen-induced dryness, and promote healthier blinking habits.
Establish certain times throughout the day when screens are off-limits, such as during meals or before bedtime.
Make a strong effort to engage in activities that don’t involve screens, such as reading a book, physical activity, or finding a new hobby.
Take full advantage of built-in features contained in smartphones and apps to track screen time use and set daily limit reminders.
Around your house, designate certain areas that are off-limits for digital use. Instead practice mindfulness, to encourage relaxation, conversation, or quality time with loved ones.
The hardest part is to be consistent. Making less screen time part of your routine will help to create healthier habits.
