5 Mistakes That Impact Your Eye Health When Using Screens Extensively

In today’s digital age, screens are everywhere—computers, smartphones, tablets, and even smartwatches. While these devices have revolutionised the way we work and communicate, they also bring risks to our eyes, especially when used excessively. Many people experience symptoms like eye strain, headaches, and dry eyes without realising the underlying causes.

In this blog, we'll explore five common mistakes that people make while using screens and how they can negatively affect your eye health.

1. Forgetting the 20-20-20 Rule

The 20-20-20 rule is one of the simplest ways to reduce eye strain from prolonged screen use, yet many people either forget about it or underestimate its importance. Staring at a screen for long periods forces your eyes to focus on objects that are very close to you, often within 20 inches. This constant near focus can lead to accommodative spasm, where your eye muscles tire and find it hard to adjust when you look at something farther away.

Consequences of ignoring breaks:

• Digital Eye Strain (DES): Eye strain manifests as headaches, blurred vision, and eye discomfort.

• Neck and shoulder pain: Constant screen focus often leads to poor posture, which can cause musculoskeletal problems.

When you shift your gaze to a distant object every 20 minutes, it gives your eye muscles a break, allowing them to relax and recover from the constant strain of close work.

More Actionable Tips:

• Use apps like EyeCare or BreakTimer that remind you to take breaks at regular intervals.

• Practise mindful relaxation during your breaks—close your eyes and take deep breaths to further reduce eye and mental fatigue.

2. Neglecting to Blink Frequently

Blinking may seem like an involuntary action, but it plays an essential role in maintaining the health of your eyes. Each blink spreads a layer of tears over the surface of your eyes, keeping them moist and preventing dry eye syndrome. When we are engrossed in screens, whether it's work, gaming, or binge-watching a series, our blink rate can drop by up to 60%. This means your eyes aren’t getting the lubrication they need, leading to a feeling of dryness and irritation.

Consequences of reduced blinking:

• Dry Eye Syndrome (DES): Long-term exposure to screens without blinking sufficiently can cause chronic dry eye symptoms.

• Blurred vision: The tear film on your eyes helps maintain clear vision, and when it breaks up due to insufficient blinking, vision becomes temporarily blurred.

Reduced blinking also increases tear evaporation, exacerbating the dryness. This issue is further compounded for contact lens wearers, whose eyes are already more prone to dryness.

More Actionable Tips:

• Practise conscious blinking by reminding yourself to blink regularly when using screens.

• If your job requires long hours in front of screens, consider using artificial tears or lubricating eye drops to keep your eyes moist throughout the day.

3. Using Screens in Poor Lighting

Good lighting is essential when using screens, but many people overlook this factor. High contrast environments, such as using a bright screen in a dark room, force your eyes to adjust to the disparity between light levels. This adjustment puts extra strain on your eyes. On the other hand, working in overly bright environments can cause glare, making it harder for your eyes to see clearly.

Consequences of poor lighting:

• Eye fatigue: Continuous adjustments to high-contrast lighting conditions cause the ciliary muscles in your eyes to tire.

• Headaches and migraines: Eye strain from poor lighting can lead to tension headaches and migraines.

• Difficulty focusing: Glare from bright light sources can reflect off the screen, making it hard to concentrate on the content.

Correcting your screen lighting:

• Keep ambient light soft and gentle to reduce the contrast between your screen and the surrounding environment. Avoid using screens in the dark!

• Position your screen to reduce glare from windows and overhead lights. If possible, adjust your screen brightness to match the brightness of the room.

More Actionable Tips:

• Use desk lamps with adjustable brightness or dimming features that illuminate the workspace without causing screen glare.

• Consider using an anti-glare filter on your screen, especially if you work near large windows or bright lighting.

• Shift to night mode or enable dark themes in your software or apps when working in the evening to reduce eye strain.

4. Incorrect Screen Distance and Positioning

Improper screen positioning is a common yet easily fixable mistake. Most people either place their screens too close, too far, or at an awkward angle. This not only strains your eyes but also puts pressure on your neck and back. If your screen is too close, your eyes will struggle to focus, leading to focusing fatigue, while screens positioned too far can cause you to squint or lean forward, further stressing your eyes.

Ideal screen setup:

• The screen should be 20 to 24 inches away from your eyes—about an arm's length.

• The top of the screen should be at or just below eye level. This allows you to maintain a neutral neck posture while reading or working.

Consequences of incorrect positioning:

• Tech Neck: Constant leaning towards the screen causes neck strain, which can lead to long-term discomfort.

• Eye strain and blurred vision: Your eyes may struggle to maintain clear focus if the screen is too close or far away.

• Posture problems: Incorrect screen height and distance often force people into awkward positions, which can cause back pain.

More Actionable Tips:

• Invest in an adjustable monitor arm or laptop stand to customise your screen position to your ergonomic needs.

• If using a laptop, consider an external keyboard and mouse so you can elevate the screen without affecting usability.

5. Ignoring Screen Settings and Blue Light Exposure

Blue light, a high-energy visible light emitted by digital screens, has been a growing concern for its potential effects on eye health and sleep patterns. Blue light penetrates deeper into the eyes and can contribute to retinal stress over time. In the short term, blue light exposure can lead to digital eye strain. At night, it suppresses melatonin production, the hormone responsible for regulating sleep, causing circadian rhythm disruptions.

Consequences of prolonged blue light exposure:

• Insomnia and poor sleep quality: Blue light exposure in the evening interferes with your natural sleep-wake cycle, making it harder to fall asleep.

• Macular damage: Long-term exposure to blue light may contribute to age-related macular degeneration (AMD).

Solutions for blue light exposure:

• Most devices come with blue light filters or night modes, which reduce blue light emissions by warming the screen’s colour temperature.

• Computer glasses with blue light blocking lenses are also widely available for those who spend extended periods on screens.

More Actionable Tips:

• Turn on Night Shift mode on Apple devices or Night Light on Windows to reduce blue light automatically after sunset.

• Set your screen to auto-adjust brightness based on ambient light to avoid excessive strain in varying lighting conditions.

Incorporating good eye habits into your daily routine can significantly reduce the risk of screen-related eye problems. By following these tips and being mindful of your screen time, you can protect your eyes from the harmful effects of excessive screen use. Remember, your eyes are a precious asset—don’t take them for granted!