Screentime use has become a common part of everyday life, to the point that it is impossible to imagine life without it. Most of our entertainment and our connection come through our screens.
However, as screens have become more integrated in our daily lives, we are starting to see the physical effects. Much of the conversation has focused on issues like mental health or even sleep. However, another aspect that is sometimes overlooked forms a critical part of the conversation: the eyes.
If you have ever worked on your screen and walked away with gritty eyes, a sore neck, and a throbbing head, you are not simply experiencing the results of fatigue or stress. You are actually experiencing something researchers are calling Computer Vision Syndrome (CVS).
CVS and Eye Health
CVS is not a term that describes a precise disorder. Rather, it encompasses a list of symptoms related to excessive use of digital devices and resulting visual fatigue. It is also known as “digital eye strain.”
The symptoms can include eye discomfort and dryness, a gritty, burning sensation in the eyes, blurred vision, headaches, muscle pain, and even sleep disruption.
While all of these symptoms are temporary and can be alleviated with proper measures, constantly dealing with them due to excessive screen use can reduce productivity and quality of life. While the effects of CVS are temporary, aspects like muscular pain due to poor posture can have more severe effects on overall health.
CVS and the Use (and Overuse) of Screens
Overuse of screens and their effects on physical and mental health have become a cultural conversation, with evidence pointing to this problem being especially detrimental to students. According to the CDC, over 50% of teenagers use screens for over 4 hours a day.
However, these reports do not account for school and work-related activities, so the number of hours is likely much higher. Since the 2020 pandemic and the rise of online schooling, schools have increasingly integrated technology into their educational system. Such steps naturally increase the time that students spend on screens, which can help exacerbate CVS symptoms.
US adults have reported being online “almost constantly,” according to the Pew Research Center. This development is unsurprising considering the rise of remote work and education and the expansion of online entertainment, streaming services, and social media. Some research even indicates that American adults spend as much as 11 hours a day on screens, both recreationally and professionally.
Data collected from 2021 to 2023 indicate that roughly 69% of the US population experiences CVS regularly, the exact number varying depending on gender, demographics, age, etc. However, all of these data points to an epidemic of screen overuse that has negative impacts on daily health and well-being.
Practical Tips for Screen Use and Eye Health
Thankfully, there are some easy tips to help reduce the effects of Computer Vision Syndrome. One recommendation from the National Library of Health is the 20-20-20 rule: after 20 minutes of screen use, look at an object 20 feet away for at least 20 seconds. This practice, along with adjusting the brightness on your screen, can help reduce overall eyestrain. Other recommendations include holding and working on the screen from a distance of around 25 inches, which can also help reduce visual strain and promote good posture, easing neck and shoulder pain.
Other practices, such as using eye drops or blinking consistently, can help prevent the eyes from drying out and reduce the sensation of burning and grittiness that accompanies long periods of screen use.
Finally, integrating natural light into your workspace and spending time outdoors can help with eye strain and with posture.
For parents who want to help their children reduce their screen time, they can take steps such as not allowing students to bring screens into their rooms at night, designating “screen-free” times and areas, and setting limits on recreational screen use. All of these practices can help reduce screen over usage and improve eye health by reducing visual strain.
While each situation is unique, establishing these kinds of habits can help reduce the effects of CVS and improve overall health and quality of life.
Final Thoughts
The use of screens, their physical effects, and their appropriate usage is an ongoing conversation. Research is still being conducted on their long-term effects. However, the evidence already gathered indicates that screen overuse is a real issue with detrimental effects on health and mental well-being.
However, with some easy practical tips, we can take the necessary steps to protect our vision from the worst effects of screen usage. Screens are becoming more prevalent in our daily lives, so using them in a way that enhances rather than reduces our quality of life is essential. Taking steps to reduce the impact of Computer Vision Syndrome in our daily lives is a step in the right direction.