How does screen time impact children’s eyes?
By Dr. Giovanna Olivares, OD, FAAO; Johnson & Johnson Vision Care Director & Staff Writer
Let’s face it, screen time has become ubiquitous in today’s digital era. Children in particular have a unique relationship with digital devices. They learn from them, are entertained by them, interact with their friends with them, and more. In short, they grow up dependent on them for a wide variety of needs.
According to the Kaiser Family Foundation, kids ages 8-18 now get 7.5 hours of screen time on average each day for entertainment alone, not including the time they spend on the computer at school for educational purposes or at home for homework. Over the course of year, that adds up to 114 full days.1 While there are many upsides, too much screen time can lead to various eye problems and can affect the overall health of a child's eyes.
Potential impacts of screen time
Eye strain
When we stare at screens, we blink up to 60% less. This may disrupt a child’s natural tear film and can result in discomfort, dry eyes, headaches, and blurred vision. Staring at a digital device for a prolonged period of time may also put strain on the focusing system of their eyes, leading to eye fatigue and headaches.
Myopia
Also known as near-sightedness, it is a condition where the eyes grow too long, causing objects far away appear blurry and increasing the risk of eye complications later in life.
Disrupted sleep
Blue-violet light emitted from electronic devices can interfere with the body’s natural sleep cycle by suppressing melatonin levels at the wrong time of day, making it difficult for children to fall asleep.
Seven ways to help protect children’s eye health
1. Limit screen time
It’s not easy to do, but it’s recommended that parents should limit their children’s screen time to 1-2 hours a day.
2. Take breaks
Eyes focus using tiny muscles. It can help give those muscles a rest by looking away from the screen every 20-30 minutes.
3. Adjust screen settings
Brightness and contrast can be an easy thing to forget about, but too much or too little can strain the eyes. The idea is to make sure the text stands out from the background and try to match the light coming from the monitor to the surroundings.2 Finally, ensure that the screen is at an appropriate distance from the eyes, typically at least 20 inches away.
4. Use blue-violet light filters
Consider installing blue light filters on electronic devices to reduce the amount of blue light that reaches the eyes. Sometimes there are settings on devices that can help. There are also glasses that filter blue-violet light that can be used with digital devices.
5. Encourage outdoor activities
Research shows that spending at least two hours a day outside can help reduce myopia onset or slow its progression.3
6. Establish a pre-bed routine
At least an hour before bedtime, put the digital devices away. The mental and visual demands of things like television, video games and social media can prevent your child from falling asleep or staying asleep.
7. Schedule regular eye tests
Regular checkups can help detect any eye problems early on and create a treatment plan.
Put yearly comprehensive eye tests in your calendar
Screen time for children has become the norm, but by following the tips above, you can help protect your children's eyes from things like digital eye strain and other eye issues. Even so, the best way to stay on top of your child's eye health is to schedule yearly comprehensive eye tests. A comprehensive eye test is much more extensive than an annual vision screening at school and can detect early signs of vision issues like myopia as well as more than 270 systemic and chronic diseases.4
Related pages
References:
1. Screen Time vs. Lean Time Infographic. Sourced from: https://www.cdc.gov/nccdphp/dnpao/multimedia/infographics/getmoving.html
2. Tsubota K, Nakamori K. Dry eyes and video display terminals. N Engl J Med. 1993;328(8):584. doi: 10.1056/NEJM199302253280817.
3. Patel S, Henderson R, Bradley L, et al. Effect of visual display unit use on blink rate and tear stability. Optom Vis Sci 1991;68(11):888-892. doi: 10.1097/00006324-199111000-00010.
4. Best monitor settings for eyes. Sourced from: https://www.eyeque.com/knowledge-center/best-monitor-settings-for-eyes/
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