Why too much screen time is bad for your eyes

Many people underestimate how much time they looking at screens each day. Smartphones and computers often come with built-in apps that track your screen time, which can be useful to review so you understand how much of your day is spent digitally. There are also several free apps that can block certain apps or social media sites after a certain time limit per day to encourage you to decrease your screen time.

"Remind yourself to blink while working," Lister advises. Healthy eyes blink 15 to 20 times per minute according to Healthline, which keeps your eyes moist and oxygenated while clearing out debris like dust and eyelashes. Looking at screens can halve your blinking, leading to eye strain and dry, irritated eyes. Making a conscious effort to blink more often when you use screens can help remedy this problem. Try popping a sticky note on your computer screen as a reminder to blink.

One of the most common digital eye strain symptoms is dry, itchy eyes. Your eyes will lose further moisture when you’re dehydrated, which can also lead to blurry vision and headaches. When you're sitting in front of a screen, keep a jug of water on hand as a nudge to stay hydrated. Your skin will also thank you!

Just like your glutes or biceps, your eyes need a break during workouts. Follow the 20-20-20 rule throughout your screen time to give your eyes a well-deserved rest. Every 20 minutes, shift your gaze to look at an object at least 20 feet (6 metres) away for at least 20 seconds. The easiest way to do this is to look out the window at something outside.

Your eyes have to work harder if your screen glows brighter than your surroundings. Adjust your screen brightness throughout the day or night to match the level of light around you. You can also adjust text size and colour contrast for your visual comfort, especially when reading or writing long documents. Generally, the standard black print on a white background is the best combination for your eyes.

Digital devices often reflect a lot of glare, making your eyes work harder to focus. Try using a matte screen filter to cut glare or cover your windows to avoid outside light shining on your screen.

They also emit blue-violet light, which comes mainly from the sun but also your digital devices and artificial light sources like LED lightbulbs. Blue-violet light tells your brain to keep your body awake, so looking at screens late at night can negatively affect your sleep patterns. Reduced sleep can further irritate and dry out your eyes, according to the American Academy of Sleep Medicine.

Even if you don't require prescription lenses, OPSM can fit blue light lenses to your choice of frames. Simply talk to a staff member at your local OPSM store if you want non-prescription blue light lenses.

Maintain your digital distance when scrolling or surfing on digital devices: looking at screens too close to your face will decrease blinking. "Adjust your computer screen so it's one arm's length in front of your face," Lister advises.

"Regular eye tests are critical for all Australians, yet it is estimated that two million Australians aged between 18 and 44 have either never had their eyes tested, or have failed to get them tested in the past five years^{^^}," Lister reveals.

Book regular eye checks (at least every two years) with an optometrist to make sure your eyes are in good health and access the appropriate vision correction for your eyes. RACV Members save up to 25% off lenses and lens extras when purchased as a complete pair (with frames).*

“The misconception is that only those who have corrective eyewear need to have their eyes tested," says Lister. "However eye tests may also pick up on eye diseases such as glaucoma, as well as indicators for broader health issues such as diabetes. A comprehensive eye examination may catch eye disease and vision deterioration early, so you can best manage your eye health. Luckily, from 16 January to 5 February 2023 RACV Members receive a free Ultra-Wide Digital Retinal Scan at OPSM.** The scan enables a view the back of your eye four times wider than a standard digital retinal scan.

This technology may assist in the early detection of diseases such as glaucoma, retinal tears, macular degeneration and diabetic retinopathy. Such diseases may be missed by a standard digital retinal scan, particularly if the problem area lies on the outskirts of the retina.