The eyes are the window to the world. Children and technology are practically inseparable these days. Whether for educational purposes or just fun, children are spending a good portion of their day staring at the LED screens of computers, tablets, smartphones and other digital devices. Prolonged screen time can have lasting effects on the child's eyes and vision.
Firstly, excessive screen time leads to dry eyes, tired eyes, increased blinking, blurred vision, fluctuations in vision, itchy eyes, headache and a tendency to intensely squeeze their eyes shut periodically. Accompanied by the unhealthy postures while using their devices, some children may develop pain in the back, neck and shoulders. Furthermore, prolonged screen time can lead to a condition called DES. DES or Digital eye strain also called computer vision syndrome, includes a variety of symptoms like eye discomfort, headaches, blurred vision, dry eyes, and neck or shoulder pain. These symptoms mainly result from focusing issues, where the eyes struggle to maintain clear vision or align properly, and dry eyes caused by reduced blinking when staring at screens. Children might rub their eyes or experience frequent eye fatigue.
Secondly, there is a tendency for development and progression of nearsightedness or myopia. The prevalence of myopia has grown significantly in past few years coinciding with increased use of computers and digital devices by children. Excessive screen time, combined with reduced outdoor activity, is considered a major factor in this increase. Children who spend more time outdoors have a lower risk of developing myopia. This is likely due to the exposure to natural light and the opportunity to focus on distant objects, both of which are limited when children are glued to their screens.
Lastly, high-energy visible light called blue light emitted by the screens of computers, tablets, smartphones and other digital devices can be harmful to the eyes, especially in high amounts, with the most damage occurring around the 440 nanometer wavelength. Blue light-filtering glasses can cut this risk by a quarter without affecting vision, making them a helpful extra layer of protection.
Given the potential risks of excessive screen time on children’s eyes, it’s important for parents to take proactive steps. Here are some practical recommendations to protect your child’s vision:
1. Implement the 20-20-20 Rule
Encourage your child to follow the 20-20-20 rule: every 20 minutes of screen time, they should take a 20-second break to look at something 20 feet away. This simple habit relaxes eye muscles, reducing digital eye strain and preventing discomfort like headaches or blurred vision.
2. Limit Screen Time
For children aged 2 to 5, limit screen time to one hour of high-quality content each day. For kids 6 and older, set clear limits to ensure screen time doesn’t interfere with essential activities like sleep, exercise, and social interactions. Balanced screen use helps prevent eye strain and encourages healthier daily routines.
3. Encourage Outdoor Activities
Encourage outdoor play during cooler parts of the day, such as early morning or late afternoon, when temperatures are more manageable. Activities like walking, biking, or playing in shaded areas still allow for exposure to natural light without the discomfort of intense heat. If staying outside for long periods isn’t practical, consider engaging in active indoor hobbies near windows to benefit from natural light while avoiding excessive screen time.
4. Consider Blue Light Filters
Many devices now have built-in blue light filters or “night modes” that reduce blue light emissions. While research is still ongoing about the long-term effects of blue light on eye health, these filters can help ease eye strain. Activate these features, especially during evening hours, to promote eye comfort and better sleep.
5. Regular Eye Exams
Routine eye exams are key to detecting and managing vision issues early on. Start with an eye check-up at six months, followed by another at age 3, and again before starting school. After that, exams every two years are typically enough. If your child shows signs of digital eye strain, or if there’s a family history of eye conditions, more frequent check-ups are advisable.
6. Model Healthy Behavior
Children learn by watching their parents. Demonstrate balanced screen habits by setting aside time for screen-free activities like reading, exercising, or family games. Creating a screen-time routine for the whole family encourages better habits and helps children develop a healthy relationship with technology.
By following these tips, parents can play a significant role in protecting their children’s eye health while still allowing them to enjoy the benefits of digital devices.
The impact of digital devices on children’s eyes is a growing concern, particularly as screen time becomes an increasingly integral part of daily life. Digital eye strain, blue light exposure, and rising myopia rates are key areas of focus for ophthalmologists. However, with proper management and proactive habits, the negative effects can be minimized. As a parent, being aware of these risks and implementing simple practices like the 20-20-20 rule, promoting outdoor play, and ensuring regular eye check-ups can go a long way in protecting your child’s vision. Remember, screens are here to stay, but with the right strategies, we can safeguard our children’s eye health for years to come.
// Dr. Krishnamoorthy Janardhan, Specialist Ophthalmologist, Aster Clinic, Karama (UMC)
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