Excessive screen use is causing a rapid increase in myopia and eye strain across all ages, especially in children and adolescents.
This is a fact confirmed by ophthalmologists and recent studies: excessive screen use is directly linked to a global rise in myopia, particularly in children and young people, and to widespread discomfort known as Computer Vision Syndrome or digital eye strain.
Fortunately, there are simple habits, tips, and exercises that can make a big difference in protecting your vision.
Why Do Screens Affect Our Eyes So Much?
The problem stems from a combination of factors:
- Constant Focusing Effort: Our eyes are not designed to focus at a short, fixed distance for hours. The ciliary muscles, responsible for focusing, remain in a state of continuous tension, which can lead to elongation of the eyeball over time and, consequently, the onset or progression of myopia.
- Reduced Blinking: When looking at a screen, our blink rate can decrease by up to 60%. Blinking is the eye’s natural mechanism for lubrication. Blinking less causes the tear film to evaporate, leading to dryness, irritation, burning, and blurred vision.
- Blue Light: The high-energy blue light emitted by screens can suppress the production of melatonin, the sleep hormone. This disrupts the circadian rhythm, making nighttime rest more difficult, which is vital for eye recovery.
Key Tips to Protect Your Vision
Incorporating these habits into your daily routine is the most effective way to prevent eye strain:
1. The Golden Rule: 20-20-20
This is the most important and easy-to-remember recommendation: Every 20 minutes of screen work, look away and focus on an object 20 feet away (about 6 meters) for at least 20 seconds.
- Why does it work? It forces the focusing muscles in your eyes to relax, breaking the cycle of constant tension.
- Practical tip: Set an alarm or reminder on your computer to avoid forgetting. Looking out a window is the easiest way to find a distant point.
2. Ergonomics of Your Workspace
The setup of your desk is crucial:
- Distance: Place the monitor at arm’s length (between 50 and 70 cm).
- Height: The top of the screen should be at or slightly below eye level. This allows your eyelids to cover more of the eye’s surface, reducing tear evaporation.
- Lighting: Avoid glare. The main light source should not come from behind you or shine directly on the screen. Ambient lighting should be soft and not compete with the monitor’s brightness.
3. Screen Adjustments
- Increase text size: Avoid straining your eyes to read.
- Adjust brightness and contrast: Your screen’s brightness should match your surroundings. If the screen looks like a light source, it’s too bright.
- Enable “night mode”: Most devices have a filter that reduces blue light and gives the screen a warmer tone, ideal for use in the afternoon and evening.
4. Blink and Lubricate!
- Conscious blinking: Make an effort to blink fully and frequently while working.
- Artificial tears: If your eyes feel dry or irritated, consult your ophthalmologist about using preservative-free lubricating drops.
Exercises to Relieve Eye Strain
Perform these exercises during breaks to relax your eye muscles:
- Palming:
- Rub your hands together to warm them.
- Close your eyes and gently cover them with your cupped palms, without pressing on the eyeballs.
- Breathe deeply and relax in the darkness for 30-60 seconds.
- Focus Shifting:
- Hold a pencil or your finger about 6 inches from your nose.
- Focus on it for 5 seconds.
- Then, shift your focus to a distant object (more than 20 feet away) for 5 seconds.
- Repeat the cycle 10 times.
- Eye Movements:
- Without moving your head, slowly look up as far as you can and hold for 3 seconds.
- Then, slowly look down and hold for 3 seconds.
- Repeat the same by looking to the right and then to the left.
- Finally, make slow circles with your eyes, first clockwise and then counterclockwise.
Incorporating these tips and exercises will not only relieve eye strain in the short term but also serve as a fundamental investment in the long-term health of your eyes.
