Management of Screen Time for Better Eye Health

Now that we are in isolation, screen time has increased by 40% across the country with individuals working from home, learning online, connecting with loved ones or simply surfing the web or watching movies. More screen time means our exposure to blue light has increased, more visual fatigue and even blurry vision. Some helpful tips to help you when you are on a screen include:

1. 20-20-20 Rule – where every 20 minutes you take a 20 second break focusing on something 20 feet away.

2. If you wear bifocals or trifocals, you should be able to view your computer screen without tilting your head back. If this is not the case,you may need to consider purchasing computer glasses.

3. Screen time Recommendations by the Canadian Association of Optometrists for Children: 0 – 2 years old – minimal to no screen time for children

• 2 – 5 years old – <1 hr/day
• 5 – 18 years old – <2hrs/day
• Playing outdoors for 2 hrs per day to help lower the risk for nearsightedness

4. Avoid screens at least 1 hr before sleep

5. Blink fully and frequently to reduce your risk of dry eyes from computer use, and apply artificial tears to moisten and lubricate your eyes as needed. If symptoms are persistent and affecting you visually you may need a dry eye assessment.

6. Ergonomics Basics:

• Position your computer display so that the top of the screen is at or slightly below eye level. This will allow you to view the screen without bending your neck.
• Adjust the position of your display to prevent reflections of overhead and outdoor lighting appearing on your screen.
• Put your monitor close enough to your eyes so you can comfortably read text on the screen without leaning forward.

If you have any questions feel free to reach out to us!