Warning about potential dangers to the eyes from using electronic device screens

Spending hours a day staring at your phone, tablet, or laptop isn’t “harmless” to your eyes. Experts call this phenomenon digital eye strain, a condition that occurs when your eyes are constantly working at high intensity to navigate electronic devices.

While there is no evidence that this causes permanent vision damage, immediate effects such as eye strain, blurred vision, dryness and headaches are something many people experience on a daily basis.

According to the American Optometric Association (AOA), using digital devices requires the eyes to perform a series of sophisticated skills that are not always readily available, from the ability to move flexibly between points of view, to adjusting to change focus from far to near, to the ability to converge when having to look at the screen at a continuous close distance.

These are functions that the eyes are not “designed” to operate for long periods of time, especially when we work, read, or entertain ourselves on screens for many hours at a time.

“Our eyes were not designed to use computers and digital devices for long periods of time,” Dr. Robert C. Layman, former president of the AOA, said in an email. “As a result, more and more people are experiencing eye discomfort and temporary visual disturbances from prolonged screen exposure.”

In a modern world where everything from work to play is connected to a screen, completely cutting out screen time can be difficult, though not impossible. However, understanding the negative impacts and taking proactive steps to protect your eyesight is still within reach.

Here are some common effects of screen time and ways to minimize them safely and effectively.

Eye strain and blue light: When eyes are under pressure from the digital age

In an era of increasing screen time, blue light, the light emitted from phone, tablet and laptop screens, is at the center of much debate about vision health.

Although blue light exists naturally in sunlight, too much exposure to this light source from personal devices, especially at night, can disrupt your circadian cycle, making it difficult to fall asleep or stay asleep.

Some studies suggest that long-term exposure to strong blue light from the sun may increase the risk of eye diseases such as macular degeneration or cataracts.

However, according to the American Macular Degeneration Foundation (AMDF), the level of light emitted from electronic devices is still below the threshold that can cause retinal damage, only about 1 microwatt, compared to the risk threshold of 3 microwatts.

Dr. Matt Starr, clinical representative for the American Academy of Ophthalmology, asserts that blue light from digital devices “does not cause permanent damage to the eyes.” However, prolonged exposure can lead to digital eye strain, a cluster of symptoms that includes blurred vision, dryness, a gritty feeling, headaches, and difficulty focusing.

Additionally, according to Dr. Robert Layman, blinking less when focusing on the screen also reduces the amount of tears covering the cornea, making the eyes dry and increasing the risk of infection, a risk that many people often ignore during daily use of digital devices.

Use Dark Modeon electronic devices really good for eyes?

Switching to dark mode is becoming more and more popular on electronic devices, but does it actually benefit your eyesight? According to Dr. Robert Layman, the effectiveness of this mode depends a lot on the ambient lighting conditions.

In dimly lit or poorly lit spaces, dark mode can help reduce glare and make things easier on the eyes. However, if you're in a well-lit room, traditional light mode can reveal more detail, according to a 2013 study on visual performance.

Dr. Matt Starr says that dark mode or “night mode” on your phone makes it easier for your eyes to adjust to light, thanks to the reduction of strong contrast and glare, a major factor in eye strain.

However, not everyone will feel the obvious benefits of the mode. The advice is to try dark mode in different situations to see if it makes your eyes more comfortable.

Does screen time cause poor eyesight?

This is a question that many people ask, especially those who already have vision problems. However, according to experts, there is still no solid evidence to confirm that the use of electronic devices is the direct cause of vision loss over time.

Ophthalmologists say the relationship between screen use and poor vision is more correlational than causal. In other words, people with myopia tend to sit closer to the screen to see clearly, which can cause eye fatigue or expose them to more blue light, but that is a consequence of the refractive error, not the cause of it.

Dr. Matt Starr shares a similar view: “Some studies suggest that activities that require close vision, such as reading or continuous screen use, may increase the risk of myopia, especially in young children whose eyes are still developing.”

In children, the evidence is clearer. According to the American Academy of Ophthalmology, children who are encouraged to spend at least 40 minutes a day outdoors have a lower risk of developing nearsightedness than children who spend more time indoors in front of a screen.

While the jury is still out, balancing screen time and outdoor activities is clearly an important factor in maintaining healthy vision early on.

Simple tips to protect your eyes in the digital world

While there is no evidence that using electronic devices causes permanent damage to your eyes, it is clear that staring at screens all day can cause eye strain and discomfort. Luckily, there are some simple steps you can take to help reduce the negative effects of technology on your vision.

First, keep your device at a reasonable distance. According to Dr. Robert Layman, holding your phone or tablet about 40–50 cm away from your face (about the same distance as when reading a book) will help reduce the pressure on your eyes. Additionally, increasing the font size on your screen if you find yourself squinting or straining to read is a simple but effective way to reduce eye strain.

A classic rule recommended by experts is the 20–20–20 rule, which means that for every 20 minutes of screen time, look 20 feet (about 6 meters) away for 20 seconds. Dr. Matt Starr recommends incorporating gentle blinking or closing of your eyes during breaks to fully relax your eyes.

Another unscientific but practical tip is to use pen and paper instead of screens whenever possible. Taking notes, journaling, or scheduling tasks by hand not only gives your eyes a break, but also creates a more intimate experience and helps reduce the feeling of “technological overload.”

It’s also important to reduce screen time one to two hours before bed. This habit not only helps your eyes relax, but also helps you fall asleep more easily, instead of being stimulated by the blue light from your phone or laptop screen.

Finally, don’t forget to have regular eye exams, at least every two years, or more often if you wear glasses or contact lenses, or experience unusual symptoms such as tired, dry, or blurred vision. Your ophthalmologist will help you evaluate your overall eye health and recommend appropriate treatment if necessary.