Many people now spend hours every day on phones, laptops and TVs. Long screen use can cause digital eye strain, also called computer vision syndrome. Here is what it is and how to prevent it.
Global picture
The WHO World Report on Vision, released in 2019 under Director General Dr Tedros Adhanom Ghebreyesus, estimated that at least 2.2 billion people worldwide have a vision impairment, and that about half of these cases could have been prevented or are yet to be addressed. The report also flagged lifestyle changes, such as more time on near work and less time outdoors, as factors in the rise of short sightedness (myopia), especially among children.
Symptoms of digital eye strain
- Tired, burning or itchy eyes
- Dry or watery eyes
- Blurred vision
- Headache
- Pain in the neck and shoulders
These symptoms usually ease with rest, but can affect work and study if ignored.
Why screens strain the eyes
When we look at screens, we blink less, which dries the eyes. The eyes also keep focusing at a near distance for long periods. Glare, poor lighting and small text make it worse.
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The 20-20-20 rule
Eye specialists recommend a simple habit: every 20 minutes, look at something about 20 feet away for at least 20 seconds. This relaxes the focusing muscles of the eyes.
Screen and posture tips
- Keep the screen at about an arm’s length and slightly below eye level.
- Increase text size so you do not lean forward.
- Adjust brightness to match the room, and reduce glare from windows and lights.
- Blink consciously and fully.
- Sit straight with feet on the floor and back supported.
- Use a document holder for reading while typing.
For children
Limit recreational screen time and encourage outdoor play for at least an hour a day. Outdoor light is believed to help reduce the risk of myopia. Children who squint, hold books close or complain of headaches should get an eye test.
When to see a doctor
See an eye doctor if you have persistent blurred vision, eye pain, redness, double vision or headaches. Regular eye check ups, usually once a year for screen users, help detect the need for glasses. Do not use eye drops without medical advice.
Government support
Under the National Programme for Control of Blindness and Visual Impairment, government hospitals provide eye screening and free spectacles to school children in many states.
Bottom line
Short breaks, the 20-20-20 rule, good lighting and regular eye check ups can prevent most digital eye strain.
Disclaimer: This article is for general information only and is not a substitute for medical advice. Consult a qualified doctor before starting any treatment or if you have symptoms.
Source / स्रोत: WHO World Report on Vision, National Programme for Control of Blindness and Visual Impairment
