In this digital era, we have easier access to screens and digital media. From using digital devices such as smartphones, tablets and laptops to watching television, we are spending a tremendous amount of time looking at screens.
Inadvertently, the Covid-19 pandemic has also rapidly increased our usage of digital devices as we need them for work and school. All this leads to a growing concern that increased screen time can be harmful to our eyes.
Article by Dr Indira a/p Nadras
Consultant Ophthalmologist
Sri Kota Specialist Medical Centre (SKSMC)
Effects on the Eyes
Spending too much time in front of the screen can cause eye strain and fatigue. We tend to blink far less often while concentrating on a screen. As blinking is a natural way to moisten our eyes, when we blink less, our eyes will dry out more frequently. Furthermore, movements on the screen will make our eyes work harder to focus and refocus, rapidly leading to fatigue.
Digital Eye Strain Symptoms
Some of the symptoms that we may experience due to dry eyes and eye strain are irritation, discomfort, blurry eyesight, headache, and even tearing as a reflex response to dry eyes. Usually, these symptoms are temporary, but they can worsen over time and become persistent with prolonged use of digital devices, or if symptoms are not treated early. Frequent usage of digital devices at close work range can also increase nearsightedness (myopia).
Protecting the Eyes
As digital devices are a now daily necessity, we should practise good eye-friendly screen habits to prevent the effects of prolonged screen exposure. For example, it is recommended that you have proper lighting when you use your digital devices. Also, reduce brightness in the devices and add anti-glare filters so that it is more comfortable for your eyes. Remember to take regular breaks if you work on your computer the whole day. It is also advisable to set a screen time limit to maintain good eye health.
Q & A with Dr Mohamad Sharif B. Fahruddin
Ophthalmology
Pantai Hospital Klang (PHK)
Is blue light really bad for the eyes?
There is no evidence that blue light from computers will lead to eye disease. It is true that overexposure to blue light and Ultra Violet light rays from the sun can raise the risk of eye diseases, but the small amount of blue light coming from computer screens has never been shown to cause any harm to our eyes. While the amount of blue light in the environment (sunlight, although appearing as ‘white’ has a high amount of blue light) is higher compared to blue light from computers, it does not actually cause direct damage to the eyes. However, looking at the sun directly without protection can definitely damage the eye.
What does blue light do?
Generally, blue light is necessary to regulate the wake and sleep cycle in the body. The blue light in sunlight helps maintain sleep pattern where one stays awake in the daytime and sleeps at night-time. If there is too much exposure to blue light late at night (through using smartphones, tablets, and computers), the wake and sleep cycle can be disrupted, leading to sleep-related problems and resulting in daytime tiredness. This may interfere with work and school activities.
Are glasses that filter blue light effective?
Glasses that claim to filter blue light from the eyes are not that useful. They may reduce the amount of blue light exposure to the eyes, but there is no guarantee the eyes will be healthier. To reduce the effect of blue light on sleep disruption, one can decrease evening screen time and set devices to ‘night mode’.
Expert Tips by Dr. Mohd Hassan @ Maung Maung Win
Consultant Ophthalmologist
Columbia Asia Hospital Setapak
9 TIPS TO REDUCE DIGITAL EYE STRAIN
- Be aware of the effects of using electronic devices and learn how to manage usage.
- Set a “no-screen day” to take a break from digital devices.
- Alternate screentime with outdoor or physical activities
- It is best to turn off your devices before bedtime.
- When using devices, hold them about 18 to 24 inches away.
- Adjust brightness and contrast of the screen to comfortable levels.
- Alternate watching videos/reading e-books and reading a hardcopy book.
- Blink often to reduce dry eyes symptoms.
- Practise frequent focusing according to the “20-20-20 Rule” by American Optometric Association: for every 20 min, look at 20 feet away for 20 seconds.
UNDERSTANDING DIGITAL EYE STRAIN
Expert Tips by:
Colin Madigan
Former Director, Education & Professional Services Essilor
Can you talk about how increased screen time affect our eyes?
Colin: Digital eye strain describes a group of eye and vision-related problems that result from prolonged computer, tablet, e-reader, and mobile phone use. Many individuals experience eye discomfort and vision problems when viewing digital screens for extended periods.
According to a global research in 2019, people do not choose one device over another – they are multi-device owners, having an average of more than three different devices for various use. This shows that people from across the globe have a habit of using multiple devices, possibly leading to a higher average time spent on them too.
Woon Pak Seong
Advisor, Association of Malaysian Optometrists
What can we do to prevent digital eye strain? What are some easy solutions when we experience fatigue after working on the computer for too long?
Pak Seong: There are four key things people must remember. One, always practise visual hygiene and remember the 20-20-20 rule. Take a 20-second break every 20 minutes by looking at an object 20 feet away. Two, be sure to get a yearly comprehensive eye test. Three, always protect your eyes from harmful UV light; and four, ensure your workplace and home is ergonomic friendly. It includes multiple elements such as your posture, viewing distance and lighting.
I want to highlight that digital eye strain does not build up. The fatigue and straining of the eyes will go away once you have adequate rest. As a best practice, I would recommend getting your eyes checked bi-annually for kids under the age of 12 and annually for adults.
Denis Chng
Country Manager, Malaysia and Singapore Essilor
Can you recommend the types of lenses that are ideal for addressing digital eye strain?
Denis: Essilor is proud to introduce three new products in the Malaysian market recently. These products were crafted to help our consumers protect their healthy vision by providing solutions to manage eye strain.
The lenses ideal for digital eye strain is the Eyezen™ range of lenses. Eyezen™ Start is an expansion of the Eyezen™ portfolio featuring advanced single vision lenses. The Eyezen™ Focus Technology supports and protects the eyes in front of digital devices and is particularly beneficial for wearers experiencing from low to high visual fatigue symptoms. The standard single vision lenses are obsolete, and the connected lives people live now have resulted in an increase of time spent in front of digital screens. Eyezen™’s range of products will help consumers alleviate the effects of prolonged screen use.
Any advice to our readers who wish to have better eye health?
Pak Seong: There are many misconceptions of eye care in general. For example, sitting too close to the TV damages your eye health, or eating carrots can improve your eyesight. My best advice is to remember to always consult your optometrist first before falling trap into any misconceptions. Beyond that, lighting is also crucial as adequate lighting gives better clarity and depth perception.
As a rule of thumb, white light or daylight is most suitable for work environments while yellow or warm light is most suitable for ambient lighting. You must know that inadequate lighting will cause eye strain. For those who have a home office, it is best to have a table lamp. Always keep your reading material at a comfortable distance, control the light intensity, preferably at 60 Watts and ensure it is flicker-free to minimise disturbance. An important tip is to ensure the screen brightness is the same as your surrounding light to prevent eye strain.
