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Whether we’re working, online shopping, relaxing, or connecting with friends and family, these days we spend more time than ever before looking at screens.
And while tablets, laptops, and smartphones offer many benefits, there are downsides to consider, too – including the impact of too much screen time on eye health.
With this in mind, we’ve partnered with Boots Opticians to explore how screen time can affect your eyes and offer eight tips for healthy screen use. You can also book an eye test using the button below.
How can screen time affect your eyes?
Research suggests that too much screen time, without consistent breaks or healthy adjustments, can negatively impact our eyes.
Screen time can cause digital eye strain
Digital eye strain is a common condition caused by prolonged screen time. Among other things, it can cause headaches, blurred vision, and sore or itchy eyes.
This is because staring at screens all day means your eyes have to work much harder than usual, which can strain eye muscles. This includes needing to adjust to different distances – for example, you might find it more difficult to focus on far-away objects after spending time on digital devices.
Studies show that other factors, like holding devices too close to your eyes, using them for extended periods, and environments that cause light to glare off screens, can further increase the risk of digital eye strain.
Research suggests that at least 50% of all digital screen users experience digital eye strain – including 95% of young adults who experience at least one symptom.
Screen time can increase the risk of myopia
Short-sightedness, also known as myopia, is a condition that causes objects in the distance to appear fuzzy or blurred. For example, things on a TV screen might seem blurry compared to when you’re reading a book. Among other things, myopia can cause people to squint, leading to headaches, fatigue, and eye strain.
Research estimates that around one in three people in the UK are short-sighted, and it’s becoming increasingly common – particularly in children. Statistics show that children are twice as likely to experience myopia now than 50 years ago. And, according to Boots Opticians, one sixth of 12 to 13 year olds and over a quarter of 15 to 16 year olds in the UK have myopia.
While research into rising myopia cases is ongoing, experts are confident that it’s linked to lifestyle factors – including the fact that children are spending more time indoors, concentrating on tasks up close, than ever before. Take this study, which found that school-age children who spend seven hours or more using screens per week may triple their risk of becoming short-sighted.
According to the NHS, while myopia can often run in families, it may also be linked to focusing on nearby objects, such as books and computers, for long periods during childhood.
Screen time can cause dry eyes
Research suggests that we naturally blink less when using screens, partly because we’re concentrating and processing information. Some studies suggest that blink frequency may drop from around 15 times a minute to between five and seven times when staring at a screen.
Blinking allows the eyelids to spread a thin layer of tears (tear film) across the surface of your eye, to keep it hydrated and comfortable. As a result, blinking less can cause eyes to become dry and irritated. So, unsurprisingly, research has linked higher levels of screen use with a greater risk of dry eye symptoms.
Among other things, dry eyes can cause blurred vision and sore, red eyes, and make contact lenses feel scratchy and uncomfortable. Other research has linked dry eyes with reduced productivity in people who use digital screens frequently.
Free NHS eye tests plus 10% off glasses for over 60s
Booking an appointment online has never been easier, and with a range of offers from 10% off if you’re over 60, 2nd pairs half price & a free NHS eye test if eligible, our expert optometrists are here to help you on your journey to clearer vision.
8 tips for healthy screen use
While it’s not always possible to reduce the amount of time we spend looking at screens, the good news is that there are things you can do to help protect your eyes. We’ll cover some of these below…
1. Try the 20-20-20 rule
Many screen-related eye issues are exacerbated by prolonged screen exposure without proper breaks. For this reason, allowing your eyes to rest properly when using digital devices can make all the difference.
One way to do this is by following the 20-20-20 rule, which involves taking a break from reading or looking at screens every 20 minutes, for 20 seconds. Simply looking across the room for 20 seconds encourages eye muscles to relax – reducing the risk of eye strain.
For example, in this study, taking frequent breaks to look at faraway objects during screen time significantly reduced eye strain. Some people find it useful to set reminders on their phone telling them to look away from the screen every 20 minutes.
2. Have regular eye tests
Regular eye tests are essential for eye health, including protecting against the potential effects of too much screen time. During eye tests, optometrists can detect even the smallest of changes to your eyes, helping to monitor and treat symptoms, and prevent them from progressing into more serious conditions.
If you wear glasses or contact lenses, regular eye tests are key for making sure your prescription is right for you. According to Boots Opticians, even if you have a mild prescription, wearing the correct glasses or contact lenses will make a huge difference to how your eyes feel throughout the day.
Boots Opticians offer everything from routine eye tests to more advanced check-ups, including OCT scans and their new ultimate eye test, which includes OCT and optomap.
According to Boot Opticians, it’s important to get your eyes checked at least every two years or as recommended by your optometrist, even if you’re not experiencing any issues with your sight.
3. Adjust your screen brightness and external lighting conditions
Adjusting your screen brightness and surrounding light conditions is important for reducing the impact of screen time on your eyes.
Some useful steps to take include matching screen brightness to your surroundings and allowing adequate background lighting to minimise glare and reduce eye strain. If you’re working in a dimly lit room, using dark mode (which displays a dark background with light text) can help to make things more comfortable for your eyes.
Setting up your computer monitor away from a window and switching from overhead fluorescent lights to lamps can also help reduce glare.
If you wear glasses, Boots Opticians recommend investing in anti-reflection coating as this can help to reduce glare and potential eye strain. Check out Boots Opticians’ guide to lenses to learn more.
4. Consider using blue light filters
Electronic devices like TVs, tablets, and smartphones emit blue light.
While there’s no confirmed scientific evidence to suggest that blue light causes eye strain, this doesn’t mean that devices aren’t a contributing factor to dry, tired eyes. For this reason, it may be worth considering a set of prescription glasses with a blue light filter for computer use, to limit the amount of blue light that reaches the eyes.
Boots Opticians has more information about blue light products and guidance on whether or not they may be beneficial for you on their website. You might also be interested in their tips for choosing lenses that are suited to your lifestyle.
Many gadgets now provide the option of a blue light filter, which can decrease the amount emitted.
5. Consider using dry eye drops and make a conscious effort to blink frequently
If you struggle with dry, irritated eyes as a result of too much screen time, experts suggest trying dry eye drops for some relief.
For example, TheraTears Screen Eyes are specifically designed to help ease eye symptoms caused by screen use.
6. Work on your posture
If you work from home or use a computer regularly, it’s important to have a setup that’s healthy and comfortable. This includes your posture, which research shows can play a key role in screen fatigue.
Research suggests that sitting upright, viewing screens at a distance of at least 30cm, and taking regular breaks are some of the most useful things you can do to protect your vision and eye health.
7. Spend sufficient time outdoors
As well as taking regular breaks from staring at a screen using methods like the 20-20-20 rule, it’s important to schedule time for more prolonged breaks – including time outdoors.
Spending time outdoors has multiple benefits for our eyes because it exposes them to a broader spectrum of light and requires us to focus on objects at different distances. It’s also a great way to reduce screen time and has been linked with a reduced risk of eye strain, dry eyes, and myopia.
In this study, an additional 80 minutes of outdoor activities in the school curriculum was linked with a 50% reduction incidence of myopia over the following three years.
Check out our article, 32 ways to connect with nature and feel inspired, for ideas.
8. Stay hydrated
If you stare at screens for long periods, research suggests that not drinking enough water may exacerbate potential eye issues, including dry eye.
If you struggle to drink enough water throughout the day, check out our articles: 10 tips for staying hydrated and why it’s important and 9 healthy and hydrating alternatives to water.
Free NHS eye tests plus 10% off glasses for over 60s
Booking an appointment online has never been easier, and with a range of offers from 10% off if you’re over 60, 2nd pairs half price & a free NHS eye test if eligible, our expert optometrists are here to help you on your journey to clearer vision.
Final thoughts…
Without the right approach, too much screen time can negatively affect our eye health – causing strain, dryness, irritation, and in some cases, an increased risk of myopia.
However, while it’s not always possible to reduce our screen time, luckily, there are things we can do to help protect our eyes, including having regular eye tests.
Boots Opticians offer everything from routine eye tests to more advanced check-ups, including OCT scans and their new ultimate eye test, which includes OCT and optomap.