As office workers begrudgingly slog back to their offices, experts are giving a word of warning — don’t carry harmful coronavirus pandemic screen habits back to work with you.
During the past 2.5 years working at home, users increased their screen time in front of electronic devices such as laptops, computers, TV, video games, and cell phones. Our ophthalmologists at Assil Gaur Eye Institute have discussed before why that’s bad for your eyes.
According to a recent study by RePortal, the typical internet user now spends more than 40% of their waking life online. The amount of time people spend online continues to climb, too, with the daily average increasing by four minutes per day (+1.0%) over the past year.
That may not sound like a significant increase but added up across all worldwide internet users; those four extra minutes per day equate to more than 5 billion additional days of internet use in 2022.
In addition, sitting for hours on digital devices can negatively impact your overall health. Remaining sedentary for much of time day increases your risk of weight gain, heart disease, type 2 diabetes, and some forms of cancer. Too much screen time can also limit social interactions and affect mental health and social skills. Extended social media use has also been shown to negatively impact mental health.
Are computer screens bad for your eyes?
The short answer is “yes.” Usually, looking at things at a distance is easier on the eyes. Our eye muscles must work much harder looking at something close. Sitting in front of a computer for long periods can cause muscle strain, headaches, blurred vision, and eye fatigue.
When using a computer screen, the eyes must constantly refocus the retina. The eyes are also always reacting to changing images. To make things worse, unlike a piece of paper or a book, screen displays have high contrast, flicker, and glare. This can lead to myopia (nearsightedness).
Because people rarely blink when looking at screens, they often develop dry eye syndrome from excessive screen time. Plus, if you don’t wear glasses but need them, your vision may get worse from extended screen time.
Older workers returning to the office should note that the eye’s lens becomes less flexible over the age of 40. That means focusing on near and far objects begins to wane; this condition is called presbyopia — Greek for “old eye.” An inflexible lens means you’re more at risk of the negative effects of extended screen use.
The inability to see close objects sharply is a natural part of aging. Therefore, reading vision problems (or close vision issues) generally occur as our eyes get older.
What is computer vision syndrome (CVS)?
CVS — also referred to as digital eye strain — relates to the effects of too much screen time. The term describes a group of eye and vision-related conditions that arise from prolonged use of computers, laptops, tablets, e-readers, and smartphones.
Untreated vision problems may increase the severity of CVS symptoms, such as eye strain, headaches, and blurred vision.
Even minor vision problems can significantly affect digital screen devices’ comfort and performance. Uncorrected or under-corrected vision problems can be significant factors in computer-related eyestrain.
According to the American Optometric Association, even people who wear eyeglasses or contact lens prescriptions may find them unsuitable for the specific viewing distances of their computer screen. Some people tilt their heads at odd angles because their glasses aren’t designed to look at a computer or bend toward the screen to see it. Their postures can result in muscle spasms or pain in the neck, shoulder, or back.
In most cases, symptoms of CVS occur because the task’s visual demands exceed the individual’s ability to perform them comfortably. Those at highest risk for developing CVS do not limit screen time and spend two or more continuous hours looking at a computer or digital screen each day.
Prolonged screen time can also cause poor sleep.
What can you do to reduce CVS discomfort?
- Even if you don’t wear glasses for driving or reading, consider getting a mild glasses prescription for computer work. It’s also important for computer users to get an annual eye exam.
- If you already wear glasses for seeing long distances and reading, that prescription may not be sufficient for computer work, with a screen typically about 20 to 30 inches from the eyes. Talk to our optometrists and ensure your current glasses are appropriate for computer work.
- Be aware of blue light and glare emitted from LED and fluorescent lighting — which can negatively affect your vision. Use a glare reduction filter, drapes, shades, and blinds. Also, keep the screen clean and remove any fingerprints. Blue light exposure during non-daylight hours causes our bodies to suppress the sleep-regulating hormone called melatonin, and we miss out on quality REM sleep. Light-blocking apps can also help circumvent this problem.
- Set your system up for ergonomic comfort. Try to set the computer’s desk height at about 26 inches, with the screen 16 to 30 inches away from your face. The top of the screen should be slightly below eye level. Tilt the top of the screen at a 10- to 20-degree angle.
- Try using an adjustable copyholder and keep it about the same distance as the computer screen. This reduces the eyes’ need to focus and refocus.
- Too much screen time can lead to poor posture, causing chronic neck, shoulder, and back pain. Use the 20-20 rule and limit your time in front of a screen. Take a quick break every 20 minutes, walk away from your desk, and work 20 more minutes. Don’t shy away from physical activity!
Why trust the Assil Gaur Eye Institute with your eye health?
The Assil Gaur Eye Institute represents the country’s highest ophthalmology and patient care standards. This commitment dates back to 1949 when the Institute was chartered by the father of modern cataract surgery, Dr. Robert M. Sinskey.
Dr. Kerry Assil began his career as an academic ophthalmologist working on pioneering techniques and inventions in refractive surgery. From there, Dr. Assil became a renowned surgeon and leader in the field of Cataract and LASIK surgery field.
The Assil Gaur Eye Institute has assembled a team of top ophthalmology specialists from around the country who offer patients the highest quality healthcare in the United States.
The Assil Gaur Eye Institute is nationally recognized for its compassionate, patient-centric care, commitment to pioneering advances in ophthalmology, and dedication to supporting patients’ health and well-being.
Please call (866) 945-2745 or make an appointment online. At Assil Gaur Eye Institute we take our patients’ safety seriously. Our facility’s Covid-19 patient safety procedures exceed all CDC recommendations to minimize the spread of the coronavirus. Masks are required in our institutes at all times.
We are conveniently located for patients throughout Southern California and the Los Angeles area at locations in or near Beverly Hills, Santa Monica, West Los Angeles, West Hollywood, Culver City, Hollywood, Venice, Marina del Rey, Malibu, Manhattan Beach, and Downtown Los Angeles.
Reference links
Atrius Health: https://www.atriushealth.org/specialties-and-services/eye-care/common-visual-conditions/astigmatism-nearsightedness-farsightedness-and-presbyopia
AOA.org: https://www.aoa.org/healthy-eyes/eye-and-vision-conditions/computer-vision-syndrome?sso=y
She received her Doctorate degree in Optometry at the age of 23 and during her graduate training, Dr. Z also served as a research associate. Her research was presented at the Association for Research in Vision and Ophthalmology in 2012.
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