Visual Health, Eye Health, Digital Fatigue
Visual Health
Protecting the eyes from prolonged exposure to screens and books.
Digital Eye Strain (DES), also known as Computer Vision Syndrome (CVS), is one of the most common issues, characterized by symptoms like dry eyes, headaches, blurred vision, and discomfort in the neck and shoulders. This strain is exacerbated by blue light emitted from digital screens, prolonged focusing on close distances, and reduced blinking rates, which decrease moisture levels in the eyes.
In addition, myopia, or nearsightedness, has seen a dramatic increase in recent years, particularly among children and adolescents. Extended periods of screen time or reading close up can contribute to the progression of myopia. According to research, outdoor activities and reduced near work can slow down the development of myopia, making it critical to balance screen time with other activities.
Another significant concern is the impact of blue light on sleep. Blue light exposure, especially in the evening, interferes with the body's natural circadian rhythm by reducing melatonin production, the hormone responsible for regulating sleep. This can lead to difficulties falling asleep and poorer sleep quality, which in turn affects overall visual health as the eyes fail to recover from daily strain during rest.
To protect visual health, several preventive strategies are recommended:
- Proper ergonomics, such as ensuring screens are positioned at eye level and keeping a comfortable distance from the screen, can significantly reduce strain.
- The 20-20-20 rule, which suggests looking at something 20 feet away for 20 seconds every 20 minutes, is also highly effective in giving the eyes regular breaks from near work.
- Blinking frequently is essential for keeping the eyes moist, particularly during prolonged screen use.
- In cases of dryness, lubricating eye drops can be helpful.
- Blue light filtering glasses or screen protectors can further reduce the harmful effects of digital screens and support better sleep by minimizing blue light exposure in the evening.
In conclusion, while the increasing demands of the digital world pose significant challenges to our visual health, simple yet effective measures can help protect our eyesight. By incorporating regular breaks, practicing good ergonomics, and managing screen time, we can ensure long-term eye health and reduce the risk of more serious vision problems.
Author:
Manuel Gonzales, Region Västerbotten
Sources
- Rosenfield, M. (2016). Computer vision syndrome: a review of ocular causes and potential treatments. Ophthalmic and Physiological Optics, 36(5), 513-520.
- Wu, P. C., et al. (2016). Outdoor activity during class recess reduces myopia onset and progression in school children. Ophthalmology, 123(5), 916-924.
- Chang, A. M., et al. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232-1237.
- Lin, J., et al. (2017). Efficacy of blue light filtering lenses on digital eye strain and sleep quality. Optometry and Vision Science, 94(4), 433-439.