Screens can connect us to distant loved ones, help us find answers to pressing questions, and allow us to work from anywhere there's a Wi-Fi connection.
While we benefit in many ways from screens in our lives, there is one key part of us that feels the weight and pressure of all the scrolling, emailing, sharing and posting we do: our eyes.
new Vision health report in the workplace Through VSP Vision Care and Workplace Intelligence, it highlights how workers believe screen time affects their eyes.
Workers surveyed reported getting up to 96.1 hours, or the equivalent of four full days, of screen time each week. When added together, this equates to 208 days of screen time each year, or 57% of the entire year.
The report surveyed 800 full-time remote, hybrid, and on-site employees between the ages of 18 and 67. There was an equal representation of participants from Generation Z, Millennials, Generation X, and Baby Boomers, and an equal number of men and women. Women were also surveyed.
The majority of respondents (69%) say they have worked longer hours over the past year – including nights and weekends – and 43% of respondents report that their eye health has worsened as a result. For younger workers, the numbers are even higher: 82% of Generation Z are working longer, with 54% reporting worse eye health.
“Spending too much time in front of screens can lead to digital eye strain, which can cause headaches, dry eyes, and blurred vision,” says Kate Renwick Espinosa, MD, president of VSP Vision Care.
Eye strain is common and most people experience it, says Dr. Emily Shihlen, medical spokesperson for the American Academy of Ophthalmology.
She says many people mistakenly believe that eye strain is caused by blue light coming from our screens. However, she says eye strain occurs when we're in front of our screens and don't blink enough.
On average, she says people blink 15 times a minute, but when we use devices, we only tend to blink five to seven times a minute.
Schlein also offers a surprising fact: “There is no scientific evidence to suggest that the blue light from our screens is harmful to the eyes,” she says. luck.
“Although uncomfortable, eye strain is temporary and will not affect your eye health in the long term.”
But that doesn't mean eye strain isn't annoying or difficult to overcome. A 2016 a report Poor eye health has been shown to contribute to decreased productivity, lack of concentration, poor quality of work, negatively impact mental health, and overall poorer quality of life.
And in the Vision and Health in the Workplace report, 50% of respondents say they suffer from at least one eye problem, including blurred or weak vision, eye strain, fatigue, dry and itchy eyes, cataracts, glaucoma, and macular degeneration. And diabetic eye. illness. However, it is not clear whether these eye problems stem from excessive screen time.
Here are some tips Schehlein suggests if you're looking at a screen all day.
Remember to blink
According to the Cleveland ClinicBlinking helps remove dead cells, dried tears, dirt and other debris, and reduces the risk of eye infections. It also sends oxygen and nutrients to our eyes.
It may seem unnecessary to think about blinking, as it is a natural reaction. But if you're more aware of your eye blinking while using your phone or computer, you may be able to allow your eyes some rest without having to step away from your work tasks.
In addition, the less often you blink, the drier your eyes become. Shlain also suggests using artificial tears to help you blink more frequently if you have dry eyes.
Give your eyes a break
If you have a looming deadline or know you're too busy scrolling on TikTok, it can be hard to justify taking a break from your screen. One way to implement rest breaks easier is to set a timer for yourself, Shehlen says.
“Or there are many apps that can help remind you,” she says.
Just like there are apps that push you to exercise, take your medication, or drink water, there are also apps whose sole purpose is to remind you to take a break from whatever task you're doing. Some are even equipped with eye exercises.
Practice the 20-20-20 rule
Staring into space can be considered wise medical advice.
“Every 20 minutes, take a 20-second break and look 20 feet away,” Shihlen says.
Stay at arm's length from your screen
Your eyes may hurt because you are sitting too close to your screen. Schlein suggests sitting about 25 inches, or arm's length, away from your computer, or keeping your arm extended while looking at your phone.
Eat a rich, healthy diet
Shihlen says one of the best things a person can do for their eyes is to live a healthy lifestyle.
“A good diet rich in fruits, vegetables, and whole grains is good for every part of your body, including your eyes,” she says.
Foods rich in vitamins C and E, zinc, lutein, zeaxanthin and omega-3 fatty acids have been linked to a lower risk of developing age-related macular degeneration, cataracts and other eye diseases later in life. American Academy of Ophthalmology (or).
It is also possible that Diet plays a role in glaucomaThe AAO says, though it's not yet clear how.
Don't skip routine eye exams
Both Schehline and Renwick-Espinoza stress the importance of scheduling and attending routine eye exams with your eye doctor.
“Since many professions often require more digital duties than vision, it is important for employees to attend their eye exam,” says Renwick-Espinoza.
But how often should you do it?
“If your eyes are healthy and your vision is good, you should have an eye exam once in your 20s and twice in your 30s,” Shihlen says.
“Everyone should see an eye doctor by age 40 for a comprehensive eye exam, as this is the age at which eye diseases can often begin without any noticeable symptoms.”
Once you have this test, Schellheim says your eye doctor will tell you how often you should see them in the future. She also says to make sure you see them often if you have diabetes or a family history of eye disease. If you wear contact lenses, she recommends seeing your eye care professional annually.
“And if you have an eye infection, injury, or pain, or notice any sudden changes in your vision, you should see an ophthalmologist right away,” Schellheim says.
“Eye screening provides a simple, yet powerful, insight into overall health,” adds Renwick-Espinoza.
