How Too Much Screen Time Is Affecting Your Vision

April 10, 2025

How Too Much Screen Time Is Affecting Your Vision

Verified By
KIMS-SUNSHINE
Specialist,
10 April, 2025

How Too Much Screen Time Is Affecting Your Vision Digital eye strain, also called computer vision syndrome in medical circles is a phenomenon caused by excessive usage of gadgets like phones, tablets, laptops, desktops, etc. – all of which can place more strain on the eyes than usual. The strain manifests as a bunch of symptoms which show that the eye is tired and irritated. Computer vision syndrome, also called CVS in short, is not just one thing, but it is every symptom or issue that occurs due to eye strain. Research has shown that about 90% of individuals have had to deal with these symptoms and this includes kids, older folk and people who work. Some physicians have likened CVS to carpal tunnel syndrome- where the eye muscles get affected due to repetitive motions. You will most likely have to deal with other problems like lower back pain and stiff shoulders too, because of poor posture while using the gadget or computer.

How Screen Time Affects Your Eye Health And Vision-

When you work at a desk with a screen- you tend to look at various documents on hand and then look at different stuff on the screen too. This back and forth while not sitting properly can affect you in different ways. Plus, a screen has glare, may flicker and will look bright too- all of which can place additional strain on the already overworked eye muscles. Computer usage alone will not damage your eyes majorly, but strain will definitely be there.

How To Reduce Eye Strain From Looking At Screens All Day-

One thing we all forget or do less is blink enough. If what we see on the screen is engaging, then we don’t blink at all, because we don’t want to miss any of the action. The different ways you can take care of your eyes include-

Using protective glasses
Doing eye exercises to help your eye muscles relax
Positioning stuff on your desk in a better way- so that you don’t have to keep looking back and forth, or slouch or deal with a painful, stiff neck
Try changing the brightness settings on your laptop and also increase font size if needed, for more convenience. Also, ensure that there is plenty of light in the place you work in.
Remember to follow the 20-20-20 rule religiously- after you have looked at the screen for 20 minutes, pause and look away for 20 seconds at something that is at least 20 feet away. Farther is even better.

Best Exercises To Relieve Eye Strain From Digital Devices-

Some basic exercises you can do include palming where you rub your palms till they get warm and place them on your eyes, tracing letters or alphabets in the air, figure 8s, rolling your eyes, moving them from one side to the other and up and down and playing with a ball or sports like badminton and tennis etc., where your eyes need to switch back and forth. Reading by candle light is also great.

Conclusion

A common question that most people have is – does prolonged screen time lead to nearsightedness or blurred vision? The answer is unfortunately, yes. Focusing chronically on stuff that is near the eyes can change the shape of your eyeball and cause myopia or nearsightedness. You may also have to deal with redness, itchy eyes, dry or raw feeling eyes and headaches too. Dry eyes can be solved by using artificial tears which come as convenient eye drops. As for all other issues, try to spend some time out of your house- go for a walk, run or play a sport. You will feel better and your eyes will do well too.

Frequently Asked Questions

What are the signs of digital eye strain from looking at screens?

Most people report dryness, redness, itchy eyes, headaches and some form of blurred vision or discomfort with prolonged usage of screens. This is called digital eye strain. For others, eyes may feel very raw or tired.

What is blue light, and how does it impact my eye health?

Blue light is light of a particular wavelength, that our eyes can see clearly. Blue light is present all around us and hence we are quite used to it. Iat is when we introduce additional sources like screen time that the problem begins. It can cause dry eyes, macular degeneration in extreme cases, reduce melatonin production and negatively impact sleep quality and quantity, while bright screens are just bad for you.

How often should I take breaks from screens to protect my vision?

The 20-20-20 rule is pretty well known- use a screen for 20 minutes, then stare away for 20 seconds at a far away spot, further than 20 feet away at least. You should also blink every minute or so.

Are there any specific exercises to relieve eye strain from screens?

You can rub your palms together till they are warm and then cover your eyes. This is called palming. YOu can do eye rolls, look from the left to the right, up and down, look at something near, then far, draw figure 8s in the air and blink rapidly for a few seconds at a time to help your eyes cope better.

Can using screen filters or glasses really reduce eye strain?

Anti-glare coating glasses can help reduce strain only if you couple it with eye exercises and judicious screen usage. The glasses on their own can not save your eyes from digital eye strain.