Phones, tablets, computers, TVs—we spend a lot of time looking at screens, which can lead to digital eye strain, also known as computer vision syndrome or visual fatigue.
Digital strain is a serious concern in a screen-centric world. It refers to the discomfort in your eyes after excessive screen use, which, while not permanently damaging to your vision or to your health, can definitely impact on how you feel throughout the day.
Below, we’re separating fact from fiction when it comes to screen time and retinal health, including the real consequences of long-term strain and the dangers (or not?) of blue light.
Before we get into the myths around digital visual fatigue, let’s talk specifics.
Staring at screens requires a lot of work from our eyes, which must constantly deal with things like glare, small text, and shifting pixels. The result is eye strain and all its uncomfortable side effects, from headaches and blurred vision to dry eyes and increased light sensitivity.
This can happen to anyone. It probably happens to most of us at some point, considering that both children and adults are spending on average at least seven hours per day on a screen.
Eye strain from digital devices is uncomfortable, but it most likely does not cause permanent damage to the structure of the retina. In fact, there is no evidence that screen time is damaging to the retina.
Does blue light damage eyes? No. While screens do emit blue light it’s really a small amount compared to the main source we get blue light exposure from- the sun. And while it makes sense to think that could be a serious problem, studies don’t show harm from exposure to blue light at the levels it’s found in computer and phone screens, and most exposure concerns relate to how blue light from screens disrupts your circadian rhythm, not your eye health.
Rest easy: you’re not going to go blind from looking at screens. Common eye strain symptoms include blurry vision, dry eyes, neck and shoulder pain, and the dreaded eye strain headache, but not temporary or permanent vision loss.
Computer vision syndrome is related to the surface of the eye and its muscles – not its internal structures. That means you’re not at risk of physical damage to the retina, though you are likely to experience the discomfort that comes along with eye fatigue, fewer blinks, and issues related to refocusing and visual accommodation.
Retinal problems can cause headaches (see: retinal migraines), but that pulsing feeling you get with DES isn’t related to your retina at all. It comes from screen overuse and ergonomics and can usually be prevented by following the American Academy of Ophthalmology’s 20-20-20 rule for screens: after every 20 minutes of screen time, look at something 20 feet away for at least 20 seconds.
You can still use screens if you have a pre-existing retinal condition like retinal detachment, diabetic retinopathy, or macular degeneration. Just be mindful of your usage, put the screen down if you notice the symptoms of strain, and keep up with your regular retina exams.
It’s a screen-focused world, and it’s hard (sometimes impossible) to disconnect entirely for a meaningful period of time. That being said, visual fatigue is not a given. You can help prevent it by reducing glare, turning down your screen brightness, using artificial tears during heavy screen days, and limiting screen exposure before bedtime. Taking breaks from your screen a moving your eyes around a blinking can also help.
Screen use does not damage the retina, but prolonged exposure can lead to annoying discomfort.
Of course, if you are experiencing persistent symptoms beyond normal digital eye strain, such as vision changes, flashes, or floaters, it’s time to visit a retina specialist to find out exactly what is going on. When it comes to digital visual fatigue, be smart about your screen time habits and get regular eye checkups to make sure everything’s looking exactly how it should.
Sources:
Dr Brett Foxman, Dr Scott Foxman, Dr Thomas Margolis and Dr Daniel Connors will continue to treat patients at the Northfield, Vineland and Cape May Court House locations.
