Does Screen Time Affect Vision? What Eye Care Professionals Say and How to Protect Your Eyes

It’s something you probably don’t think about daily as you go about your regular routine. You might watch some TV, get some work done on your computer and scroll on your phone whenever you have some downtime. Most if not all of us find ourselves staring at screens  often, but science has proven repeatedly that this habit does a disservice to our eye health. Because we live in a world where technology has become a basic part of our lives, cutting it out completely is not feasible, but we can still make positive changes to help protect our vision.

Does screen time affect vision?

Doctors agree: spending too much time looking at a screen impacts our ocular health. This becomes an issue especially when our eyes get too close to the object, such as a computer screen. After a prolonged period, the eyeball may be forced into an abnormally elongated shape which can lead to myopia (nearsightedness).

“When we focus on something up close, the eye’s ciliary muscles (which adjust the shape of the lens) contract, giving the lens a more spherical shape to focus the image onto the retina,” says Meenal Agarwal, HBSc. O.D. , Canada-based optometrist. “Overuse of these muscles can cause them to thicken, weakening the eye’s ability to relax the lens back into a flattened shape. This can elongate the eyeball. So, when looking at something far away with an elongated eye, the image focuses in front of the retina, making objects blurry. The longer the eyeball, the higher the nearsighted lens power you need to focus images onto the retina.”

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Prolonged use of electronic devices is contributing to an increase in an eye problem called Computer Vision Syndrome (CVS), also known as digital eye strain, according to the American Optometric Association . This is defined as “the complex of eye and vision problems related to near work that are experienced during or related to computer use.” Using these items requires specific vision skills that place strenuous demands on the visual system and contribute to eye and vision discomfort, the AOA notes.

These skills include:

• Ocular motility: the ability of the eyes to coordinate movements to various positions

• Accommodation: the ability of the eyes to focus clearly at various distances

• Vergence: the ability to maintain single vision of objects at different distances by aiming the eyes in toward the nose (convergence) or out away from the nose (divergence)

Digital eye strain can lead t o eye dryness, headaches, neck and shoulder pain, blurry vision and eye discomfort. Symptoms tend to be temporary but will often remain and worsen if you continue to spend time in front of screens.

While screen time may contribute to the elongation of eyeballs and increased rates of myopia, other factors may also be involved. Spending more time indoors limits the exposure of natural sunlight, and studies have shown that adequate exposure to natural sunlight may slow down myopia progression, notes Jovi Boparai, MD , Ophthalmic Surgeon Co-Founder and CEO of CorneaCare.

Being inside also naturally encourages looking at near objects as opposed to the distance outdoors, he adds. Additionally, genetic factors play a significant role, as parents with myopia are more likely to have children with myopia, says Dr. Boparai.

Long-term effects of untreated myopia

In addition to long-distance vision deteriorating, untreated myopia can lead to more serious issues down the line especially in the case of high myopia, experts say. This includes increased risk of macular myopic degeneration, retinal detachments, cataracts and glaucoma.

How much screen time causes eye strain?

The AOA says those at greatest risk of experiencing symptoms of digital eye strain spend two or more continuous hours at a computer or using another electronic device every day.

Symptoms of nearsightedness

“You would be nearsighted if your eye is longer and images focus in front of your retina, making distant objects appear blurry,” explains Dr. Agarwal. “You might also find yourself squinting more often. By visiting your optometrist to have your prescription and axial length (the length of your eyeball) measured, they can confirm the diagnosis.”

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How to protect your eyes from screens

“While it's challenging to completely prevent myopia, especially if there is a genetic predisposition, there are several strategies to help reduce its progression and mitigate the effects of screen time,” assures Neda Shamie, MD , Partner and Ophthalmologist at Maloney Shamie Vision Institute who performs EVO ICL surgery.

Take screen breaks

Experts encourage using the 20-20-20 rule: when using a screen, every 20 minutes, look at something 20 feet away for 20 seconds while blinking frequently. Additionally, it’s helpful to get at least one to two hours of outdoor time per day.

You can also try avoiding screen time at least 60-90 minutes before bed and within the first 30 minutes of waking up, Dr. Boparai suggests. And take a 10–15-minute break from screens completely every 90-120 minutes.

Adjust your screen

You should also make sure that there is enough contrast on the light settings of your screen as well as enlarge the font, advises Diane Hilal-Campo, MD , Board-Certified Ophthalmologist and Founder of twenty/twenty beauty.

Maintaining a reasonable distance and angling your screens along with using blue-light blocking and anti-glare filters is also helpful, offers James R. Kelly, MD , Ophthalmologist at Kelly Vision Center. The lighting in the room where you’re looking at screens should also not cause a glare, so you might try using drapes, blinds and lower wattage, he says.

Use protective eyewear

B lue-light blocking glasses and prescription computer glasses are another option, Dr. Kelly says, and artificial tears for lubrication while on a screen for an extended period help keep the eyes moist and comfortable.

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .