Digital Screen Time Impacts Vision

The negative health effects of sitting at a desk all day have been well documented and reported, but the negative consequences of the activity we often do while at our desk, something you are probably doing right now, are rarely discussed. Computer Vision Syndrome, also known as Digital Eye Strain, results from significant periods of time spent looking at a digital screen and can affect anyone who spends three or more hours a day in front of computer monitors or other digital screens. Worldwide, 70 million workers are at risk.

According to the American Optometric Association, Computer Vision Syndrome describes a group of eye and vision-related problems that result from prolonged computer, tablet, e-reader and cell phone use. While many individuals experience some discomfort and vision problems related to prolonged viewing of digital screens, the level of discomfort can increase and result in significant symptoms as the amount of screen time increases. Studies indicate 70 to 90 percent of people who use digital screens extensively have one or more symptoms of Computer Vision Syndrome, including eyestrain and blurred visions along with symptoms that are not vision-related such as chronic headaches, neck and back pain.

So what causes Computer Vision Syndrome? Viewing a digital screen is more difficult than reading a printed page because the letters on the screen are less defined, there is a reduced level of contrast between the letters and the background, and the presence of glare and reflections on the screen. Additionally, the presence of even minor uncorrected or undercorrected vision problems can further lead to eyestrain.

The American Optometric Association makes the following recommendations when viewing your computer to help alleviate eyestrain associated with digital-screen viewing:

• Set the computer screen 4 to 5 inches below eye level and 20 to 28 inches away from your eyes.
• Keep reference materials located above the keyboard and below the monitor or use a document holder beside the monitor. The goal is to position documents so that you do not need to move your head to look from the document to the screen.
• Position the computer screen to avoid glare from overhead lighting or windows. You may also want to consider an anti-glare screen.
• Chairs should be padded and conform to the body; adjust chair height so that your feet rest flat on the floor and adjust your chair arms to provide support while typing.
• Rest your eyes for 15 minutes after two hours of computer use; for every 20 minutes of computer viewing, look into the distance for 20 seconds to allow your eyes to refocus.

Bottom Line: Many people spend endless hours at work looking at a computer screen, only to go home and spend time in front of their phone screen or tablet. All of this digital screen time can significantly impact vision health. Reduce eye strain by taking 15 minute breaks from your computer every two hours and practice the 20, 20, 20 rule: every 20 minutes, look into the distance at least 20 feet away, for 20 seconds to allow your eyes to refocus. While you cannot necessarily control the amount of digital screen time you are exposed to at work, you can decrease your exposure at home by blocking off time throughout the evening to unplug and go screen free.

Source 1
Source 2

Visit Wellness Workdays for more information about our worksite wellness programs.