Screens have become a part of daily life, often to an unavoidable degree. Phones and computers are necessary for many professions, including effective communication, among other essentials. That said, constant screen use can be detrimental to visual health; for those who already rely on prescription glasses, strategies and solutions for reducing digital eye strain are essential for protecting long-term vision.
Effects of Prolonged Screen Exposure
In the wake of the COVID-19 pandemic, studies have shown that digital eye strain affects 60–70% of Americans. One study found that just an hour of scrolling can result in blurred vision, dry eyes, headaches, or fatigue. As more people enter hybrid and remote work positions, and more people use devices for five or more hours a day, the effects of digital eye strain become more pronounced.
Fortunately, it has also been suggested that prolonged screen exposure doesn’t seem to damage the eyes. While further studies on this subject are still needed, the more pressing concern regarding screen exposure centers on melatonin production. The blue light emitted by most screens suppresses production of this sleep-regulating hormone, potentially leading to poor sleep quality.
How Blue Light Disrupts Sleep
Blue light has long been singled out as a concern for eye health, but this wavelength is not strictly harmful. During daylight hours, blue light has been suggested to boost attention, reaction times, and mood; however, this wavelength can be significantly disruptive at night. Rather than sticking to the sun’s schedule, consistent lighting means one’s eyes work longer, keeping people awake.
“Now, in much of the world, evenings are illuminated,” a Harvard Health article explained, “but we may be paying the price for basking in all that light. At night, light throws the body’s biological clock, the circadian rhythm, out of whack. Sleep suffers. Worse, research shows that it may contribute to the causation of cancer, diabetes, heart disease, and obesity.”
Where daylight keeps a person’s internal clock aligned with their environment, blue light disrupts natural rhythms. In essence, it would appear that the eye’s intake of light influences when melatonin production begins; as long as a screen is able to produce that light, one’s circadian rhythm is disrupted, and sleep may not come as easily.
Prescription Glasses and Preventive Measures
Whether blue light has a negative impact on eye health remains uncertain, but digital eye strain can certainly cause discomfort throughout the day. Come nighttime, more serious concerns, such as sleep loss, require practical changes. There are a few preventative measures for long-term eye health that have been suggested to reduce eye strain, including wearable support:
- Screen Breaks: Studies have shown that 91% of people feel better following a two-week phone break. While taking time away from screens might not be feasible for everyone, especially those who rely on devices for work, even taking 20–30-minute breaks can be impactful. Additionally, silencing notifications and avoiding screens during the weekend can be a beneficial practice.
- Change Nighttime Habits: As a general rule, it is recommended that individuals stop using screens at least 30 minutes to an hour before bed. However, many experts recommend two hours. Regardless, the intent of this adjustment is to allow time for the body to begin producing melatonin, allowing one to fall asleep more easily.
- Adjust Lighting: If a light is shining directly in one’s eyes, it is likely to contribute to visual strain. When using a screen, adjusting a room’s lighting to a softer level can be easier on the eyes. Similarly, light sources are ideally positioned behind the individual or shaded in some way.
- Shift Monitor Height: For those who use computers at work or at home, proper monitor height can have a surprising impact on both posture and vision. It is suggested that a computer screen should be at or slightly below eye level, such that the eyes look slightly downward when viewing the middle of the screen. This way, the body is positioned to reduce strain.
Outside of these preventive methods, wearables such as blue-light glasses may help reduce visual strain. While blue light glasses require further testing to determine whether they reduce eye strain, an effective pair of prescription glasses with blue light filters is unlikely to harm one’s vision. Certainly, the potential benefits could lead to reduced long-term digital eye strain.
Talking to an eye care professional can help you figure out which combination of these strategies will work best for your needs and way of life.
Eye Care Adjusting to Digital Strain
Digital eye strain is likely to remain part of daily life, especially as professions increasingly emphasize remote and hybrid work. Entertainment is increasingly screen-based, and individuals are often willing to experience discomfort to keep using their devices. The eye care industry must adapt to meet the needs of a tech-driven world, but users must also take personal measures.
This article is for informational purposes only and does not substitute for professional medical advice. If you are seeking medical advice, diagnosis or treatment, please consult a medical professional or healthcare provider.
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