Digital Detox: Protect Your Eyes

In today's digital age, screens are everywhere, from smartphones and laptops to TVs and tablets. These devices have transformed the way we work and connect, but is their constant use  taking a toll on our eye health? A digital detox, or a deliberate break from screens, is more important than ever to protect your vision and overall well-being.

Staring at screens for extended periods can lead to a condition known as digital eye strain, or computer vision syndrome. Symptoms include dry eyes, blurred vision, headaches and neck or shoulder pain. According to the American Optometric Association, people who use digital devices for two or more hours each day are at increased risk of developing these issues.

Blue light from digital devices can also disrupt sleep patterns by interfering with melatonin production, making it harder to fall asleep at night. Over time, poor sleep can further contribute to eye fatigue and discomfort.

Quick Tips for a Digital Detox

• Take regular breaks from screens. The American Academy of Ophthalmology recommends following the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. This simple habit helps relax the focusing muscles of the eyes and prevents fatigue.
• Get outdoors. Spending time outside has been shown to lower the risk of developing myopia (nearsightedness), especially in teens and children. Natural light can give your eyes a break from up-close activities.
• Create device-free areas. Whether you’re trying to set boundaries for yourself or your children, establish rooms in your home that are device free, such as bedrooms or family rooms.
• Set limits for screen time. Use an app or built-in tool such as Screen Time or Digital Wellbeing to set limits for apps you use frequently. You should ideally stop using digital devices 30-60 minutes before sleep.

Making conscious choices to unplug can prevent discomfort. If you are experiencing digital eye strain symptoms, be sure to talk to your eye care provider.