From computers and tablets to phones, spending several hours on a screen is nearly inevitable. COVID normalized a lot of screen-reliant behaviors, often permanently shifting where and how we work and learn. This isn’t necessarily a bad thing. There are lots of different kinds of screens and lots of different ways we use them. Like most things, balance is everything. However, many who are stuck on screens for more than two hours a day don’t realize that they have a greater risk of digital eyestrain or Computer Vision Syndrome. There’s no denying the fatigue, dry eyes, and sore necks from too many hours staring at our laptops or phones, and the effect on our mood, productivity, and relationships.
However, here’s the good news: There is no scientific evidence that hours spent staring at a computer screen will cause permanent eye damage. And, using eight simple hacks, like changing a screen angle and setting a timer for a break, can not only alleviate eye strain but contribute to increased well-being and emotional resilience.
Computer Vision Syndrome (CVS, aka Digital Eye Strain) is the name for eye problems caused by prolonged computer use. The symptoms are the product of a mismatch between the visual demands of focusing on pixelated screens and our ability to comfortably sustain them over periods of time. Pixels are tiny dots of bright light that emit red, green, and blue colors at different intensities. There is a difference in visual demand focusing on screens versus printed text, and our eyes work harder to keep pixelated images in focus. The number of pixels and pixel density varies among devices, a product of resolution and screen size. A phone and laptop screen may have the same resolution of 1920x1080, but the pixel density (pixels per inch or PPI) of the phone’s screen will be much greater due to the number of pixels that are packed into every inch of the smaller screen.
A higher PPI results in sharper images and text. While this makes reading easier and reduces eye strain, pixelated images on computer screens create physical stress by placing extra demands on eye movement and the visual system's focusing ability (Kim et al., 2017). The eyes may be small organs, but the symptoms are system-wide. The effects of continually staring at a screen are classified into internal symptoms (strains and aches), external symptoms (dryness, irritation, burning), visual symptoms (blur, double vision), and musculoskeletal symptoms (neck and shoulder pain).
Several psychological pressures can also contribute to prolonged screen use. Eye fatigue can be easy to ignore if you’re preoccupied with FOMO and social validation or trying to meet the deadlines of a demanding boss, adding to the negative emotions of physical stress. Yet, emotional stress from CVS lowers productivity, and, try as we might, fatigue and eye strain are not things you can work through or “shake off.” Feeling that you’re underperforming or ineffective due to CVS can undercut self-esteem and confidence. It's easy to think, "I don't have time for a break," when not taking one can increase feelings of the pressure of a deadline or the anxiety of social situations that kept you working in the first place.
It’s not surprising that some researchers have found a relationship between CVS and mental health, since CVS is associated with greater stress, and greater stress predicts greater anxiety and depression. Physiologically, stress produces adrenaline, high levels of which can increase pressure on the eyes, resulting in blurred vision. People with long-term anxiety can suffer from eye strain throughout the day on a regular basis.
Eye fatigue isn't restricted to the use of screens. Anything that requires intense eye use can cause fatigue. However, screens have some unique characteristics that strain the eyes.
The best intervention for CVS is awareness, education, and proper self-care. If your eyes start feeling sore or if you notice other signs of fatigue, like poor posture, irritability, and frustration, don't ignore them. It's time to take a break from your screen so your eyes and brain can reset and refocus.
References
Hossein, A., & Parya, A. (2023). Computer vision syndrome. In R. Danial (Ed.), Recent advances in dry eye disease (pp. Ch. 3). IntechOpen. https://doi.org/10.5772/intechopen.111740
Kim, D. J., Lim, C. Y., Gu, N., & Park, C. Y. (2017). Visual fatigue induced by viewing a tablet computer with a high-resolution display. Korean J Ophthalmol, 31(5), 388-393. https://doi.org/10.3341/kjo.2016.0095
Li, J., Du, L., He, J. N., Chu, K. O., Guo, C. L., Wong, M. O. M., Pang, C. P., & Chu, W. K. (2021). Anti-inflammatory effects of GTE in eye diseases. Front Nutr, 8, 753955. https://doi.org/10.3389/fnut.2021.753955
Moon, J. H., Kim, K. W., & Moon, N. J. (2016). Smartphone use is a risk factor for pediatric dry eye disease according to region and age: A case control study. BMC Ophthalmol, 16(1), 188. https://doi.org/10.1186/s12886-016-0364-4
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