As well as being a potentially fatal disease, COVID-19 has had an enormous impact on numerous aspects of our lives, both global and personal. One of the personal effects of lock down has been on our eyes. While during "normal” circumstances many people spend hours staring at small screens, this has increased dramatically during lockdown, placing strain on the eyes of both adults and children who are spending extended periods of time watching TV, working or engaging in activities on computers and i-pads, and communicating with others via various forms of social media. Limited time is spent outdoors away from screens and artificial light. This may lead to Digital Eye Strain, sometimes referred to as Computer Vision Syndrome. Digital Eye Strain describes a group of eye and vision-related problems that result from prolonged use of computers, tablets, e-readers and cell phones. Rather than being one specific problem, it includes a range of eye strain and discomfort, which seems to increase with the amount of digital screen exposure.
For many reasons, reading text on a digital device is often more demanding for the eyes than reading printed text, which is why reading a book may not cause the same eye problems as staring at a screen. Several factors may contribute to this. These include glare, flicker and contrast from the screen, constantly moving images, poor lighting, poor posture, the incorrect distance or angle of the screen, or a combination of these. The eyes have to focus and refocus from the screen to the keyboard and back again, placing a huge demand on the eye muscles. People often blink less when using a computer than when reading printed text, which may lead to dry eyes and digital eye strain. Changes to underlying vision problems like shortsightedness or farsightedness, inadequate focusing of the eyes or eye coordination problems, and aging eyes can all contribute to an increased risk of strain when using a digital device for a lengthy period of time.
The symptoms of computer vision syndrome may include blurred vision, double vision, red irritated eyes, dry eyes, eye fatigue, itchy eyes, headaches and neck, shoulder or back pain. The severity of symptoms may vary depending on the length of time looking at the screen or underlying eye problems. Most of these symptoms are temporary; there is no evidence to suggest that there is long-term damage to the eyes.
A few simple lifestyle changes and adjustments to workspace can help to improve and prevent the symptoms of digital eye strain. To reduce glare from the screen or environment, use a screen filter, move the monitor away from a nearby window or close curtains or blinds, and adjust the lighting in the room. Adjust the brightness, contrast and font size so that you do not have to strain the eyes to see the screen clearly. Ensure that the computer monitor is slightly below eye level and that handheld devices are at a comfortable angle and distance to avoid poor posture and subsequent neck or back pain.
Give your eyes regular breaks. Follow the 20-20-20 rule. Look away from the screen every 20 minutes or so and look at something about 20 feet away for about 20 seconds. To keep the eyes moist and comfortable, remember to blink often and remind children to do so, too.
If there is an underlying problem with dry eyes, this may be exacerbated by extended use of digital devices. Using lubricating eye drops and creating a more humid home environment may be helpful. Your optometrist can recommend suitable eye drops for your specific difficulties. Be sure to remain hydrated by drinking plenty of fluids. Cotton wool or a cloth soaked in warm water and placed over the eyes for a few minutes can soothe tired strained eyes.
Understandably it has been a challenge during lockdown, but balancing screen time with outdoor time or at least time away from the screen is important for alleviating the symptoms of digital eye strain. Children, particularly, need to use their eyes to focus on objects further away as well as close up. The skills that are critical for visual functioning cannot be adequately developed if children spend too much time in front of a two-dimensional screen.
While you can make the lifestyle changes suggested to help with the symptoms of computer vision syndrome, an examination by your optometrist when the lock down regulations allow would determine if the eye strain is made worse by factors such as the need for a new prescription, an underlying problem with the eyes or a medical condition which requires referral to a doctor.
Your optometrist may recommend glasses specifically for use with digital devices, and specific to your individual visual needs. These typically have anti-reflective and anti-glare coating to reduce screen glare, photochromatic lenses to shield your eyes from high-energy blue light that comes from digital devices, and a subtle tint to reduce other wavelengths of light that may add to fatigue. They improve posture by allowing clearer vision of the screen and reducing the need to strain the neck and back. Your optometrist will discuss this option with you and guide you towards a decision that works best for you.