HOW MUCH IS TOO MUCH?

How much time did your child spend looking at a screen today? The answer probably depends on how old they are, what grade they are in at school, even if they are at school, and what rules you have in your home regarding screen time. For children growing up in the digital age it is impossible to imagine life without screens. Devices like cell phones, laptops and tablets have become essential tools in most parts of the world, which has led parents, guardians, teachers and researchers to wonder whether screens are good or bad for children.

While there are many benefits of digital technology, such as education, entertainment and communication, and it was invaluable during the difficult time of the Covid pandemic, overexposure and prolonged use of digital devices can have detrimental effects on children. The recent surge in the amount of time children spend in front of screens has been associated with health concerns, developmental issues, obesity, poor sleep quality and visual problems.

What are the signs of digital eye strain from screen use?

Digital eye strain is not a single eye condition, but a number of symptoms that occur as a result of extended time staring at screens. Symptoms may include headaches, eye fatigue, blurred vision, dry eyes, burning and itchiness. Children with eye fatigue may complain of eye pain and tiredness and often lose interest in reading and close tasks. Children tend to become intensely absorbed in activities, and without breaks from intense focus on screens, the effects of eye fatigue are heightened.

The tear film on the eye surface is essential for clear and comfortable vision. Studies have shown that people of all ages tend to blink less often when concentrating on a screen, causing the eyes to become dry and irritated. This problem can be worse for children who may have to look up at a screen that is positioned for adult use.

Gazing at the same distance for an extended period of time can cause the eye’s focusing system to temporarily go onto spasm, leading to blurred vision when looking away from the screen. When children’s eyes remain focused close-up for long periods, they can find it difficult to adjust to distance vision later. This loss of focus flexibility is generally short-term, and the eyes adjust back to their normal flexibility.

The rate of shortsightedness (myopia) in children has increased dramatically in the past 30 years. While on their screens, children are typically indoors, which studies have found leads to a higher risk of developing myopia. Exposure to natural daylight is critical for healthy eye development and children need time playing outside for their health as well as for their eyes.

Like all muscles, muscles around the eyes can become tired from continued use. Concentrating on a screen for extended periods can cause concentration difficulties and headaches centred around the temple and eyes.

How does screen use impact children in other ways?

Screen use too close to bedtime has been found to disrupt sleep and affect sleep quality in children. Incorrect posture from spending hours in front of a computer can result in neck, back and shoulder pain. Lack of exercise contributes to the rising incidence of overweight and obesity in young children.

How much time are children spending on screens?

Research shows that children begin zooming in on digital devices, such as their parents' phones, as young as 6 months old. Some studies have found that digital devices are being used by children as young as two and three years old. By their teens, studies show, children spend 7 to 9 hours a day using screen-based media, watching TV, playing video games, using social media and using screens at school and for homework.

How much screen time is safe for children?

Safe amounts of screen time vary according to age. The World Health Organization's 2019 guidelines suggest no screen time at all for children before age 2, and very limited screen time for children for several years after that. The recommendation for two to four-year-olds is not more than one hour of screen time per day. While visual skills are still developing screen time can inhibit children’s exposure to other types of visual stimulation necessary for healthy visual development.

What can parents do to limit screen time?

Digital devices are an integral part of living in the modern world and cannot be completely removed from our lives. However, although it may seem like a daunting task, there are several behavioural and lifestyle changes that parents can implement to protect their children’s eyes from the effects of screens. It is never too late to start, and the earlier, the better! Depending on the age of the child, involve him in conversations about why a healthy balance of screen time will benefit him, fostering a sense of responsibility for his health choices.

Set boundaries. Children are not always able to set their own limits or to follow through with limits that have been set. Establish appropriate limits for daily screen use with the child and help them to adhere to these.

Position the computer to ensure comfort and minimise eye strain. The smaller and closer a screen is, the harder the child’s eyes need to work to focus on it. The screen should be slightly below eye level an arm’s length away from the child. The discomfort of eye fatigue can be worsened by glare from the screen and the environment. To cut down on glare, adjust the screen settings on the computer, such as brightness and text size and colour. Handheld devices should not be held too close to the face.

Help the child become aware of good posture. Poor posture can contribute to muscle tightness and headaches associated with eye strain. To prevent this, make sure that the child’s desk and chair are at a comfortable height so that their feet can rest on the floor.

The 20-20-20 rule. To relax the eye muscles and reduce eye strain, remind the child every 20 minutes to look at something in the distance (at least 20 feet away) for around 20 seconds. To lubricate the eyes, blink 20 times.

BLINK. Blinking helps moisturise the eyes. While absorbed in an activity children tend to blink less frequently, causing dry irritated eyes and fatigue. Remind the child to blink.

Take frequent breaks away from the screen. Encourage the child to walk away from the computer and stretch or go outdoors to play. Offer activities and opportunities that help him create a balance between screen time and skills that are important for his overall development and health.

Regular eye examinations. Children are generally unaware that their vision is not as it should be. Make appointments with your optometrist to have your child’s eyes tested regularly so that any problems can be detected and treated early.