Prolonged Screen Time Linked to Dry Eyes and Discomfort

Prolonged Screen Time Linked to Dry Eyes and Discomfort

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With the increasing use of digital devices such as computers, smartphones, and tablets, prolonged exposure to blue light has become a growing concern for eye health. Dr. Yusuf Avni Yılmaz, an ophthalmologist at Anadolu Health Center Hospital, highlights the potential risks of blue light exposure and offers practical advice for protecting vision in the digital age.

How Blue Light Affects Your Eyes

Blue light emitted from screens can strain the eyes, particularly during prolonged use.

• Reduced Blinking: Research shows that individuals tend to blink less while using digital devices, leading to less moisture in the eyes. This can result in symptoms such as dry, tired, painful, or irritated eyes, and even headaches.
• Focus Difficulties: Blue light scatters more easily than other visible light, making it harder for the eyes to focus. This strain contributes to visual fatigue and discomfort.

Screen Time Spikes During the Pandemic

A 2020 study published in the Indian Journal of Ophthalmology found that during COVID-19 lockdowns, 32.4% of the working population used blue light-emitting devices for 9–11 hours daily. This highlights the impact of shifting work habits on screen time and eye health.

The Impact of Blue Light on Sleep Cycles

Dr. Yılmaz explains how blue light exposure in the evening can disrupt natural sleep cycles:

• Melatonin Suppression: Blue light interferes with the body’s production of melatonin, the hormone that signals sleep. Studies show that evening exposure can delay or disrupt sleep patterns.
• Healthy Habits: Reducing screen use before bedtime or switching to a yellow light mode can help maintain a healthy sleep routine.

Health Benefits of Blue Light

While overexposure to blue light has drawbacks, it also offers several benefits:

• Cognitive Boost: Blue light enhances memory, cognitive function, and reaction times, contributing to improved alertness during the day.
• Mood Improvement: Blue light therapy is effective in treating seasonal depression and, when combined with antidepressants, can alleviate non-seasonal depression symptoms as well.

Practical Tips for Protecting Eye Health

1. Maintain Screen Distance: Keep screens at arm’s length and slightly below eye level to minimize strain.
2. Use Prescription Glasses: If you wear glasses, ensure they are designed for your specific viewing distance to improve comfort.
3. Take Breaks: Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds.
4. Enable Night Mode: Adjust device settings to use a warmer light mode, especially in the evenings.

Conclusion

Digital devices are integral to modern life, but prolonged screen time demands proper eye care. By understanding the effects of blue light and adopting healthy screen habits, individuals can safeguard their eye health while benefiting from technological conveniences.

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