Awareness of Digital Eye Strain During Winter Screen Time

Identifying the Key Causes of Digital Eye Strain

Winter is that time of the year when most of us find ourselves cozied up indoors, often glued to some kind of screen. Whether it's scrolling on your phone or binge-watching the latest shows, it's safe to say that our lives are pretty intertwined with screens. Let's face it, days without screen time are becoming increasingly rare! How much time have you spent looking at a screen today? On average, people in the United States spend about 7 hours per day looking at a screen. Many people use more than one digital device at a time; 87% of people aged 20 to 29 say they use two or more digital devices at the same time.

DES is a common condition that affects people who spend lots of time looking at digital screens. This includes computer monitors, smartphones, tablets, and televisions. Symptoms of digital eye strain can include dry eyes, headaches, blurred vision, and neck and shoulder pain. The emergence of new myopia (nearsighted) cases and the accelerated progression of existing ones have become major concerns in eye health. 

Causes of Digital Eye Strain
DES is a common problem that many people experience due to the prolonged use of digital devices. Using digital devices for over 4 hours a day, having existing vision problems, being female, and having a history of dry eyes are the main risk factors for developing DES.  

Screen Time
Spending many hours in front of a computer, tablet, or smartphone can cause DES. This is because staring at a screen for extended periods can cause your eyes to become dry, irritated, and fatigued. Typically, we blink 14–16 times a minute, but this reduces to 4–6 times a minute when using screens.

Poor Lighting
Working in an environment with poor lighting can also contribute to DES. This is because your eyes have to work harder to adjust to the brightness and contrast of the screen. Especially when it’s darker in the winter, low lighting can increase strain on your eyes.

Incorrect Viewing Distance
Sitting too close or too far from the screen can cause DES. To reduce the risk of this condition, it's recommended that you sit at a distance of about an arm's length away from the screen.

Glare on the Screen
Glare on the screen can cause DES as well. This can be caused by reflections from windows or overhead lighting. To reduce the glare, you can use an anti-glare screen filter, switch to night mode, or adjust the lighting in your environment. You may also be able to tilt your screen to eliminate the reflectance or reposition your screen to eliminate the lights showing up on the screen.

Improper Seating Posture
Sitting in an awkward posture can also contribute to DES. To reduce the risk of this condition while working (or gaming), it's recommended that you sit in a comfortable chair with good back support and keep your feet flat on the ground.

Understanding the factors contributing to digital eye strain becomes even more crucial during the holidays when screen time tends to increase. By acknowledging these causes and taking proactive measures, you can minimize the risk of this condition and uphold healthy eyesight. Stay informed, protect your vision, and embrace healthier screen habits this winter.