The problem is so pervasive that experts have given it a name: Computer Vision Syndrome (CVS). But even if you’re chained to your cubicle 60 hours a week, there are ways to prevent the damage that this and other forms of technology can cause for your eyes.
CVS often starts with the symptoms of eyestrain, where eyes are left feeling dry and itchy. You may develop double vision or tension headaches as a result of the squinting and straining. It can also take a toll on the rest of your body - including your back and neck, by spending too much time plugged in to your favorite device.
The ultimate solution is to heed the old adage, “Everything in moderation.” Limit your screen time and take frequent breaks to avoid or minimize the problems outlined below. If you find yourself with chronic vision problems, though, you should meet with an ophthalmologist, who can check your vision and strive to eliminate any underlying problems that may be adding to your CVS symptoms.
Technology Causes Eye Strain
Holding your iPhone or other digital device too close to your eyes or using it to read books can strain the eyes, as it forces them to work hard to read small font sizes.
According to the American Optometric Association, when we read content on a handheld device, we tend to hold the screens closer to our faces. A muscle inside the eye must contract to allow us to focus on the small text, and the eyes must cross to read the content.
While it may be convenient to have a smartphone to check email on the go, you shouldn’t use it as your go-to device for reviewing documents, reading long emails, or doing research.
What Can I Do?
Take frequent breaks while working on a computer and remind yourself to blink often to keep your eyes moisturized. Maintain an appropriate distance between your face and the computer screen. A safe range is 20 to 40 inches away. Refrain from holding smart phones up to your face to avoid straining your eyes. If you choose to read books or lengthy blocks of text on smart phone devices, lower the screen’s brightness to avoid eye irritation.
Technology Can Cause Dry Eye
According to CNN, people blink on average 18 times per minute, which keeps eyes refreshed; however, staring at a computer screen or digital device slows down that blink rate, which can dry out or irritate the eyes. It also leads to excessive itching, strong blinking, and can cause grit collection in the eyes, according to LiveScience.com.
What Can I Do?
While the best fix for this is limiting your technology time, for those who work in careers that require spending 8 hours or more staring at a screen, this may not be an option. Artificial tear eye drops can help keep eyes moisturized. And you should practice the 20-20-20 rule, which advises that every 20 minutes, you take a break from your computer screen and focus on a location 20 feet away for 20 seconds.
Technology May Make You More Nearsighted
Staring at screens all day can change your vision, causing you to become more nearsighted. Children who have grown up with iPads and other tablets are spending an average of eight hours per day in front of technological devices, which may lead to a rise in eyesight problems as this generation ages.
What Can I Do?
The solution is simple: take breaks. If you have children, use the settings on their tablets to limit screen time during the day and minimize the damage that they are doing to their eyes. Encourage outdoor and creative play, which will lead to healthier habits later in life. If you find yourself tethered to technology, use your days off to disconnect, or put down the phone during evening hours and on weekends to focus on other hobbies or activities.
If you work on computers, take a 10-minute break from the screen every hour - whether it’s using the restroom, jotting notes on pen and paper, reviewing hard copy documents, or brainstorming with coworkers.
Technology Can Lead To Tension Headaches
While this isn’t an eye problem directly, how we manage our technology and look at our screens can lead to headaches, back pains, and neck pains for a number of reasons. Text neck is a term that doctors have given to describe neck pain that results from bending our heads forward to stare at smartphone devices.
Likewise, staring straight ahead at our computer screens all day can cause head and neck pain because we aren’t able to shift our screens to accommodate our body’s need to shift positions. Also, reading content on high contrast screens can cause the muscles in our temples to spasm, which leads to stress or tension headaches.
What Can I Do?
If you’re going to use a device as an eReader for books, lengthy articles, or other documents, choose a reader that has a green background, such as a Kindle or Nook. If you are a die-hard Apple fan, change the settings on your iPad or iPhone to lower the screen contrast, which can help you avoid these headaches.
If you find yourself with back and neck pain, try holding your phone straight out in front of you when you type, rather than hunching over the device. Or try an ergonomic chair or yoga ball for your office. This will improve your posture and limit the pain you feel after a day at work.
Whether you’re developing headaches or suffering from dry eyes, the science is clear: disconnecting from your computer, smartphone, or tablet for longer periods of time is essential to your eye health. And while, with our busy schedules and increasing need to be connected 24/7, this can seem like a daunting task, your body will thank you for it.
Being overly connected has been linked to a myriad of health problems, from carpal tunnel (which affects the wrists) to back and neck problems, which can be eased or eradicated by limiting your screen time and following the simple steps outlined above.