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digital eye strain and dry eyes: is all that screen time bad for you?

the impact on your eyes from digital devices has become so prevalent, there’s now a term for it: digital eye strain.

by karen hawthorne

published sep 08, 2023

6 minute read

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6 minute read

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digital eye strain and dry eyes: is all that screen time bad for you?

experts recommend adjusting your screen illumination setting for eye comfort and use a desk light or reading lamp instead of bright overhead lighting to combat digital eye strain. getty images

how many hours a day are you looking at screens? you might be working on your desktop or laptop, watching videos on your tablet in your downtime, and then scrolling tiktok on your phone and sending messages. the impact on your eyes from digital devices has become so prevalent, there’s now a term for it: digital eye strain. cedars sinai health defines it as a group of eye and vision problems, including dry and red eyes, itchy, tearing eyes, focusing difficulties, and tired eyes – all from the use of computers and digital devices.

increase in screen time during the covid-19 pandemic

consider the impact of covid-19. a 2021 study from western university found that screen time use in children increased by an average of 3.2 hours a day in the wake of pandemic school closures. in 2023, a study from the university of victoria in victoria, b.c. showed that occupational and recreational screen time averages among participants were significantly higher than pre-pandemic levels at six to seven hours per day. participants spent up to 12.5 hours per day on screens for recreation alone.

while technology is an integral and ubiquitous part of life for most people, digital eye strain is a growing concern that’s harming physical and mental health.

“the screen will not create a disease in your eye, so it’s not like, ‘oh, i should stop the computer use and i won’t be sick or have eye trouble.’ but it’s a risk factor,” says dr. lucie khouri, a montreal ophthalmologist and professor at the university of montreal. one area of specialty for khouri, who also speaks regularly on the subject at national and international conferences, is dry eyes, a common complaint that is often the result of digital eye strain. according to the canadian national institute for the blind, more than 10 million canadians have dry eyes.

the importance of blinking

why, exactly? one main factor is that screen time disrupts the body’s protective eye blinking.

“we could be blinking as little as six times less than what we should be blinking normally. so that makes for tear film instability and also for evaporation of the tear film that’s supposed to cover the surface of the eye,” khouri explains. people normally blink about 15 to 20 times a minute or about 11,500 times a day. with dry eyes, the nerves of the cornea are exposed to the motion of the eyelid during blinking, so each blink can be irritating and even painful.

when you blink, you’re spreading fresh tears across your eye surface to keep it lubricated and clear of any debris, so you prevent irritation and infection, and what you’re looking at is clearer and sharper as well. since there are no blood vessels on the surface of the eyes, tears also bring oxygen and nutrients to those surface cells to support eye function. scientists from japan have looked at blinking as a momentary state of wakeful rest to give you a mental break and improve focus afterward.

the role of tears in eye health

tears are primarily made of water, but they also contain oil that helps to keep the water in contact with the surface of the eye longer, khouri says. if you’re not producing enough oil because glands are clogged or there’s inflammation in your eyes, that can also bring on dry eyes, fatigue and irritation. oil production also naturally decreases with age, so just like your skin typically becomes dryer as you age, your eyes can become dry as well. adding in a lot of screen time can exacerbate the symptoms. about 90 per cent of her patients with dry eyes are women over 50.

the risk is also higher for people with inflammatory disorders, like rheumatoid arthritis, thyroid disease, diabetes, even rosacea. “patients that have inflammatory disease, if we take a sample of their tears, we will see inflammatory markers in their tears, so inflammation and dry eye are connected,” khouri notes.

eye muscles under pressure

another factor, eye muscles get overworked because you’re looking at something at a close distance for prolonged periods. “it’s not the same as looking far away. and you’re concentrating. so you’re blinking less, but also your pupil is more closed when you are looking up close or reading.” the muscle behind your pupil constricts to make it smaller and this action tires that muscle out. your pupils also become smaller when there’s a lot of light or screen glare.

research is now linking screen overuse to myopia or nearsightedness, where your eyeball changes shape, elongating from front to back. over time, the squeezing of muscles can change the shape of the eyeball, which is especially concerning in a child’s eye that’s not fully developed. estimates suggest that over 50 per cent of the global population will be myopic by 2050. it’s usually treated with eye glasses or contact lenses, as well as topical drops.

eye strain, however, goes well beyond dry eyes and irritation. it can lead to headaches, blurred vision, fatigue, and affect mood and concentration. people can start to feel generally unwell and this impacts their day-to-day life.

prevention and treatment: how to counteract eye strain

so, are you ready to put down your phone and unplug from technology?

while the cold turkey approach can help from time to time to give your eyes and body a long break and reset, there are steps to counteract eye strain that are recommended for your daily screen routine.

eye experts repeatedly tell patients is the 20/20/20 rule, khouri says: every 20 minutes take a 20-second break to fully blink 20 times. and take breaks every hour or two away from your screen. even better, get outside to let your eyes focus on things further away and expose them to outdoor light which research shows reduces your risk of developing myopia.

also important, move the screen to an angle where you’re not straining to look up.

“whether it’s your computer screen, ipad or iphone, the ideal situation is to look at it from above. keep the screen below eye level. when it’s too high, you’re opening your eyes much more to look at your screen so you have more surface that can evaporate and get dry eye faster.”

adjust your screen illumination setting for eye comfort and use a desk light or reading lamp instead of bright overhead lighting.

air quality also plays a role in eye strain, and climates like canada with colder, dryer air can pose problems. good ventilation and a humidifier can help keep air moist and keep hydrated by drinking water.

the go-to for many people with eye strain is eye drops, which are very effective. over-the-counter options have improved even in the last five years, says khouri. always choose ones that have no preservatives that can actually cause more irritation.

“while you’re doing all these things, we want you to have the best health possible, so don’t smoke, exercise and try supplements like omega 3, for example, which helps different parts of your body and brings oil to the tear film,” she adds.

talk to your doctor if you have eye strain symptoms. regular eye exams give you an advantage because early detection and access to treatment makes a difference. for more information on dry eyes and eye strain, visit the canadian association of optometrists and fighting blindness canada.

karen hawthorne is a toronto-based writer.

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karen hawthorne

karen hawthorne worked for six years as a digital editor for the national post, contributing articles on health, business, culture and travel for affiliated newspapers across canada. she now writes from her home office in toronto and takes breaks to bounce with her son on the backyard trampoline and walk bingo, her bull terrier.

digital eye strain and dry eyes: is all that screen time bad for you?

the impact on your eyes from digital devices has become so prevalent, there’s now a term for it: digital eye strain.

increase in screen time during the covid-19 pandemic

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