What is digital eye strain and how to prevent it or tips to protect eyes from laptop and mobile screens

In the modern digital era, prolonged use of electronic devices like smartphones, tablets, and laptops has given rise to a growing health concern, i.e., digital eye strain. With increasing screen time, more people are experiencing tired, strained eyes.  

A recent study examining rural Indian children’s technology use found they spent about 2.7 hours daily on screens, contrasting with more usage among our cohort. In our study, over a third of children, or 36.9% to be exact, spend over 5 hours on digital devices each day.  

Similarly, in research by Badri and coauthors focused specifically on social media, students averaged a sizeable 5.2 hours daily on platforms like Facebook and WhatsApp. Comparatively, rural kids had less total screen time, while children we surveyed and those in Badri’s study logged more hours across devices and social media alike.  

What is a digital eye strain? 

The term “digital eye strain” describes visual issues brought on by extended usage of a computer, tablet, e-reader, or smartphone. Multiple studies estimate that 50–60% of regular computer users in India report symptoms of digital eye strain. The problem is especially acute among students and urban office workers. 

When you view screens for extended periods, you blink less frequently, and your eyes work harder to focus. This extra work can fatigue the eyes and cause varying degrees of irritation, dryness, blurred vision, headaches, and pain.  

What are some common symptoms? 

Several common symptoms can show when visual systems are under duress from prolonged electronic screen engagement.  

• Headaches: typically occur after continuous computer use as eye strain places tension on muscles in the neck and shoulders.  
• Blurred vision: Having difficulty focusing on small text or fine details after prolonged viewing is very common.  
• Dry, irritated eyes: Fast blinking and concentrated gazing tend to evaporate tears, leading to ocular discomfort, redness, and irritation.  
• Neck/shoulder/back pain: Restricted body movement and poor posture cause spinal nerves to compress, leading to general muscle tightness, pain, and spasms. 

• Light sensitivity: Increased sensitivity to light sources after working on digital devices, especially in darker environments.  

What are the causes of digital eye strain? 

With symptoms ranging from headaches to blurry vision, understanding the root causes of digital eye strain is key to sparing visual systems from excessive burden. 

• Poor ergonomics: Slouching, leaning forward toward the device, or sitting too close forces the eyes to work harder to maintain focus.  
• Glare and lighting: Overhead lights, lamps, or sunlight reflecting off screens create playable glare, causing squinting, irritation, and difficulty seeing. 
• Small text: Reading tiny font sizes leads to eye strain, trying to discern details, thus increasing blinking.  
• Low-quality displays: Old monitors with poor resolution, low refresh rates, or bad backlight flicker contribute to eyes tiring quickly.  
• Unsuitable eyewear: Outdated prescriptions that don’t optimally fit properly around tech use—fail to resolve focusing issues and accelerate eye fatigue. 

Tips for Prevention of Eye Strain from Digital Devices 

There are several easy, practical tips to curb device-induced eye strain, including: 

• Hold your device further away   

Maintaining 20 to 30 inches of distance between the eyes and the screen reduces the degree of focusing difficulty. 

• Check the brightness and contrast levels.  

Bright white backgrounds and overly sharp contrast create glare, causing squinting and irritation. The contrast should be adjusted so that text or images don’t appear intact or pixelated at the edges. 

• Use an anti-glare screen cover. 

Attaching an anti-glare filter helps diffuse direct overhead lighting or bright sunlight striking the monitor to prevent distracting reflections.  

• Use a larger text size.  

A larger font is easier to see and could help reduce eye fatigue. Therefore, you can increase text size on most web browsers.  

• Adjust your screen colour to your lighting.  

Blue light from digital screens can irritate the eyes, especially in dim light. Therefore, use a blue light filter that changes screen brightness to a gentle orange automatically. 

• Use newer technology 

The continual flicker of old CRT monitors was harmful to the eyes. You’ll be able to use your computer for extended periods without experiencing eye strain if you upgrade to a new LCD monitor. 

How Can Your Doctor Help? 

Consulting an optometrist guides examination and prescription adjustments. In addition, doctors discuss screen use concerns, recommend treatments like eye drops to defend against dryness, and prescribe computer glasses to optimize viewing. Therefore, with some preventative effort and doctor partnerships, it becomes possible to embrace technology while also preserving long-term eye health. 

Conclusion 

With some awareness and discipline, you can continue enjoying your gadgets without compromising eye wellness. Aside from the tips outlined, listen to your body when symptoms arise and adjust device interaction accordingly. Safeguarding vision in the digital age demands responsible tech habits.