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How Digital Eyestrain Affects Your Vision, Your Sleep & Your Spine

How Digital Eyestrain Affects Your Vision, Your Sleep & Your Spine
March 19, 2018Dr. Grant RadermacherHealth & Fitness

Minimizing the Negative Effects of Digital Devices.

March is National Save Your Vision Month and this year’s focus is on digital eyestrain, specifically on blue light’s impact on your overall health. It’s no secret that we’re in front of screens more than ever before – the average American spends seven hours per day using digital devices – and it’s important to be aware of how it affects our overall health and well-being. Survey data shows that while 88% of us know that digital devices can negatively affect their eyes, only about half realize that over time extended screen time can lead to permanent eye damage, sleep disturbances, neck and shoulder pain, and negative effects on your overall health.

Digital Eyestrain Syndrome

Digital eyestrain syndrome, or computer vision syndrome, is a universally recognized disorder characterized by blurry vision, headaches, difficulty focusing, and dry and irritated eyes. And because eye strain often leads to adopting abnormal neck posture and head tilt, neck and shoulder pain aren’t usually far behind.

Sound familiar? You’re not alone, as 61% of office workers report similar symptoms from long hours in front of a screen.

While eliminating your computer screen probably isn’t an option, there are steps you can take to minimize the effects. Ask your optometrist about strain-reducing lenses with special glare-reducing coatings that are specifically made for computer work. They can even be incorporated into your normal frames. Additionally, try practicing the 20-20-20 rule: after 20 minutes of exposure to a digital device, take a 20 second break by looking at something at least 20 feet away. And finally, remember to blink.

Shining the Light on the Effects of Blue Light

The biggest factor contributing to digital eyestrain is blue light, which is a high-energy, short-wavelength color in the visible light spectrum. Natural blue light produced by the sun boosts alertness, helps memory and cognitive function, elevates mood, and helps us modulate our sleep cycle.

But electronic devices like cell phones and computers, as well as fluorescent light bulbs and LED lights, are exposing us to tons of extra blue light. Our eyes don’t provide enough filters on their own to protect from all these high-energy, potentially damaging wavelengths. Not only does extra blue light contribute to digital eye strain, but over time this can lead to retinal damage and even macular degeneration.

Research has also shown that extra blue light (especially at night) significantly suppresses melatonin production and alters circadian rhythms. Interference with the body’s 24-hour circadian rhythms can lead to problems with the cardiovascular, metabolic, and immune systems, disturb mood, and compromise cognitive function. When your circadian rhythms are out of whack, you think, feel, and perform below your best.

Combating the Effects of Blue Light

  1. Ask your eye care professional about UV-blocking sunglasses and blue light filters for your indoor glasses.
  2. Adjust your computer or phone’s built-in display temperature settings (or use a third party app like F.lux) to decrease the amount of blue light they emit.
  3. Keep screens away from your face at night. It’s one thing to relax in front of the television for a while during the evening, and quite another to be on your phone until you fall alseep. Give yourself an electronic device cut-off time.

Next Steps

Get your eyes checked during National Save Your Vision month, evaluate your work environment, increase the display temperature on your devices, and pay attention to the effects too much screen time might be causing in your body. Being proactive with your health now can save you from problems in the future!




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Comments

Shay Reply
April 3, 2018

This is a really great article at least it has pointed me in some direction towards solving my eyestrain challenges. I spend minimum of 8 hours daily in front of a PC. Noticed by evening my sites becomes so blurry I barely can recognize whats on screen especially on my mobile phone. Even with my glasses on, it does not help much.
I must say f.lux really helped aside the fact that I dont like what my screen looks like. Hope to get a more permanent fix by visiting my Ophthalmologist.

CeliTech Inc Reply
June 22, 2020

It is indeed fascinating to see the developments in technology, which leads the way to new innovation and advancements.

Mo Reply
July 14, 2020

This is a really good article that has pointed people including me towards solving my eyestrain.
Once i started getting eyestrain from the devices I was using i started to search up for something that could help with it. Funnily enough I came across the LED lights and for sure after seeing them and finding out they could help with eyestrain i purchased some straight away. I got mine from ledstriporiginal.com and they’re great and have helped me overcome my eyestrain .
It is indeed fascinating to see the developments in technology, which leads the way to new innovation and advancements.

lara Reply
October 9, 2020

Thanks for this informational info. I just want to let you know that I just check out your article and I find it very informative.Visit optical store in brampton.

visit: https://opticalone.ca/

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