A Digital World - More Than Meets the Eye

You have likely heard it said that we live in a digital world. Laptops, smartphones, tablets - we all have them. Many of us even have a smart display on our watch. It’s safe to say that digital devices are here to stay. Advances in technology have great benefits for increasing access to knowledge and interconnectivity, but does it come at a cost? When it comes to your eyes, it does.

Worldwide, people are spending more and more time on digital devices. Because of a recent surge in the prevalence of working remotely, the continued popularity and emphasis on social media, as well as utilization of technology in the classroom, many of us find screen time hard to avoid! In fact, Americans spend an average of 7 hours and 4 minutes on digital devices every day. So, what does this mean for your eyes?

Studies show that focusing your eyes on a digital screen reduces your blink rate by 60%. Blinking is an essential part of maintaining a healthy ocular surface, as it works as a pump to push out your body’s natural oil produced in glands at the edge of your eyelids, known as meibomian glands. When this pumping action is reduced, less oil is released into your tears, making your tears evaporate quickly and leaving your eyes feeling dry. Even worse, these meibomian glands will waste away from lack of use, causing chronic dry eye disease and worsening discomfort. 

What can you do to help avoid screen-related dry eye disease? First of all, take frequent breaks for your eyes. Optometrists have coined the “20-20-20 Rule” which states when staring at a screen for a length of time, every 20 minutes you should look 20 feet away for at least 20 seconds. Try to look out a window and let your focusing system relax.

Second, consider using a microwaveable dry eye mask to keep your meibomian glands healthy. These reusable masks are both effective and inexpensive and are easy to find at your local pharmacy or online. Simply warm the mask in the microwave for approximately 20 seconds and place it over both eyes for 10 minutes once daily. The heat from the mask will loosen the oil which becomes clogged in the eyelid’s oil glands, allowing it to be released into your tears when you blink. Once finished, remove the mask and use your fingers to gently massage the edge of your eyelids. Most of my patients find this to be therapeutic and make it an enjoyable part of their evening routine. 

Third, ask your optometrist about the best way you can limit the amount of blue light exposure to your eyes. Blue light is the short wavelength light emitted from your digital screens. This light causes you to squint and strain, often without even noticing, and harms your eye’s focusing system. After hours of screen use, you will likely have difficulty focusing and may experience blurry vision and significant fatigue. Blue light has also been proven to disrupt your sleep cycle or circadian rhythm, leading to lighter and less effective sleep. Ideally, you should try to avoid using any digital screen for two hours before you go to sleep. 

There are many ways to reduce the amount of blue light exposure to your eyes, the most popular of which is blue-light-blocking glasses. In these glasses, a treatment is applied to the surface of the lens to filter and redirect harmful light from reaching your eyes. Many contact lenses are also now available with blue light filtering technology. In addition to filtering blue light in your glasses and contact lenses, take advantage of your device’s display settings to reduce the amount of blue light emitted from your screen. Several apps are available to download to customize your display’s blue light reduction.

Digital devices are here to stay, but that doesn’t mean that tired, dry eyes have to stay, too. As technology continues to advance, practicing these eye care guidelines will help make sure your eyes stay healthy and comfortable to keep up with your digital world.