Computer screens have always been the proverbial double-edged swords where on the one hand they help us with all kinds of activities from business to entertainment, from health consultations to online courses, from stock and finance to online shopping, while on the other hand they have an important role in creating Health problems, especially for the eyes. It was fine until the time when computers were in a room and we could access them only when we were done with our day and spend some time, but nowadays computer screens are before our eyes almost all the time we are awake in form of mobiles, tabs, laptops, office screens and even clocks, and the effect it creates has become not only stronger but also longer and all to the detriment of users’ eyes.
Our digital devices are a sight for sore eyes, literally. If you’re one of those people who stares at your digital devices for more than 7 hours a day, your eyes are likely paying the price for your screen addiction, as staring at your digital screens for too long can lead to tired, itchy, and irritated eyes. dry eyes and even blurred vision and headaches.
Computer Vision Syndrome (CVS) ranges from mild to severe and involves eye redness, dryness, grittiness, tiredness along with headaches, drowsiness, eye pain, shoulder and back pain, and blurred vision in both near as far. This leads to decreased productivity and unresolved symptoms in the affected person.
In an interview with HT Lifestyle, Dr. Anuradha Ghorpade, Consultant Ophthalmologist at Connect and Heal, revealed: “In children, especially those who spend a lot of time on the mobile phone playing games, along with the effect it has on memory and logical thinking, Screen time increases the chances of inducing high refractive errors (high power glasses) which eventually have their own problems and complications. Also, due to constant rubbing of the eyes due to tiredness, there are high chances of eye infections, including styes and conjunctivitis, which can also spread to other people due to physical contact with touched hands.”
She noted: “In some people, especially older people with less room in the eyes (narrow angles), constant close work can precipitate an attack of acute glaucoma presenting as severe pain, redness, and blurred vision. It is an emergency and may require admission and laser treatment. Some people also suffer from dark circles and wrinkles around the eyes, not only from lack of sleep, but probably also from the blue light from computer screens. Blue light is also known to affect sleep patterns and cause long-term retinal problems. This can include age-related retinal changes and central vision problems.”
According to Dr. Anuradha Ghorpade, of all these problems, dry eyes and dependency on glasses are the two most common problems. She said: “The dryness can cause a constant gritty feeling, blurring due to dry patches and intermittent watering. Contact lenses further increase dryness and are not recommended for computer users. The power of the glasses keeps changing in young users while in older users it shows fluctuations that cause intermittent blurring. Therefore, it is recommended to reduce screen time to the minimum possible and as much as necessary.
She suggested: “Also, have your eyes checked by an eye doctor if in doubt. Diagnosis of dry eyes and related disorders can only be done in a clinic with various tests and equipment available there, such as OSDI questionnaire, Schirmer’s test, tear breakup time, and fluorescein staining. Once the diagnosis is made, treatment can be started in the form of eye drops, eye gels and tablets.” Along with this, she recommended the following precautions to be followed:
– Use anti-reflective glasses or screens
– Keep the computer at an angle less than 45 degrees
– Blink frequently
– Use moisturizing eye drops during and after screen time
– Eat plenty of fresh green and red/orange vegetables and fruits.
– Follow the 20-20-20 rule, which means every 20 minutes look 20 meters away for 20 seconds to give your eye muscles and eye surface a rest.
– Do not sit in front of the air conditioner directly
– Sleep 7-8 hours and drink 2-3 liters of water every day
– Get out in the sunlight frequently, especially for children, as it has been shown to reduce the chances of glass progression.
– Limit the use of mobile phones in children to the minimum possible for the child’s comprehensive development, and involve the child in alternative activities instead of scolding.
Dr. Rashmi Shukla, Consultant Ophthalmologist (Cataract, Cornea and Anterior Segment Specialist) at Mahim PD Hinduja Hospital & MRC, advised: “For people who spend a lot of time in front of a computer, it is recommended to use a larger screen . The screen should be placed at a minimum distance of 65 cm and slightly below eye level. Use anti-glare mode on laptop/mobile screens. Position the screen so that light from a natural or artificial source does not fall directly on the screen or your eye. The light on the screen should not be too bright or too dim. Get your prescription glasses with anti-reflective/anti-glare coating. Blink frequently while working on the screen and take frequent breaks from the screen to focus on objects in the distance. Use a cool mist humidifier to change the quality of dry air and stay well hydrated.”
Saying that you can fortunately minimize the inevitable digital eyestrain, Dr. Rashi Taori Sawal, Senior Consultant at Sharp Sight Eye Hospitals, listed a few simple, healthy habits to incorporate into your digital device viewing routine:
1. Keep your eyes moist by blinking 12-15 times a minute and you’re good to go. It often keeps the eyes moist and reduces dryness and irritation. Blinking also helps refocus the eyes.
2. Being too close to your digital screen is also a factor in how your eyes can be negatively affected: they have to work harder to see things that are closer. If possible, keep your devices about 25 inches or about an arm’s length apart. Be sure to position the screen so that your gaze is set slightly downward.
3. Make sure to adjust the brightness of your screen before using it. When a screen is much brighter than the light around it, your eyes have to work harder and it can be one of the reasons for eyestrain.
4. You can also modify the size and contrast of the text as per your convenience. Adjusting the contrast and text size of your devices provides some much-needed relief and makes web content, emails, etc. easier to read.
5. Keep your digital screen clean. Routinely wipe the screen of your devices with a clean, dry cloth to remove distracting dust, dirt, smudges, and fingerprints.
6. Limit devices before bed. A study shows that blue light from your phone and other screens can affect the body’s natural wake-sleep cycle. During the day, blue light wakes us up and stimulates us, while at night it does the same, making it difficult to fall asleep. If necessary, use night settings on devices and computers that minimize blue light exposure.
In the meantime, if you’re experiencing persistent dry, red, or sore eyes, make an appointment with your ophthalmologist. By following the above precautions, one can take good care of their eyes, however, if you have eye problems, the best thing you can do is visit an ophthalmologist and not self-medicate to avoid wrong and more aggravating treatment.”