How Screen Time Affects Your Eyes and What to Do About It

Prolonged screen time commonly causes eyestrain and dry eye. Because the vast majority of the population is glued to the screen, there are many phone applications designed to track time and remind you to follow the 20-20-20 rule or blink more intentionally while using screens. Let’s look into these two programs that help people who frequently use the computer. 

The 20-20-20 Rule

The 20-20-20 rule is commonly encouraged by eye doctors and primary care physicians. The rule states that for every 20 minutes of screen time, you should look away at 20 feet for 20 seconds. This allows the eyes to have a break from long periods of screen time. 

Studies have shown people are more likely to squint and strain while focusing on a screen versus reading a book. All screens give off blue light, thus blue-blocking, anti-reflective treatments and blue-blocking lenses were created. 

By blocking out the blue light, your eyes can relax and decrease the need to squint and strain. For anyone who is a student or has a tech job, blue, anti-reflective treatment or blue-blocking lens is a must. 

They also have found looking at screens 20 minutes before going to sleep can disrupt your REM sleep and make it harder to fall asleep. Some companies claim blue-blocking lenses help you fall asleep. But in all honesty, blue blocking lenses just stop the blue light from entering your visual system, which thus can counter the effect screens have on your sleep. It’s still a stretch, however, to say blue blocking helps you to go to sleep. 

Why Is It Important to Fully Blink While on Screens?

For conscious blinking and screen time, studies have shown when people look at a screen for long periods of time, they fail to fully blink. This failure to blink causes meibomian gland dysfunction. 

Meibomian gland dysfunction is difficult for people to self diagnose as the cloggage of glands happens underneath the eyelid surface. Symptoms people commonly experience are feeling dry eyes, gritty eyes, burning eyes, or heavy sore eyes. 

The only way to unclog the glands is with heat and mechanical pressure. This can be achieved in the shower letting the warm water bat down on the eyelids, or by using the Oasis rest and relief mask (sold at Avant-Garde). 

You can also visit your optometrist, and we can heat your glands with Ocusoft Thermal 1-Touch and express the glands manually. If you have a chronic problem with Meibomian gland dysfunction, I can refer you out for IPL or Lipiflow.

If, after a long day of working at a computer, you are feeling the effects of eyestrain or dry eyes, visit your eye doctor and see what they recommend. 

At Avant-Garde, we offer computer vision exams and dry eye therapy to protect your vision and help you see your absolute best. You can easily schedule a visit with a member of our team online.

Keep your eyes healthy, Frisco!