Screens can connect us to long–distance loved ones, help us find answers to pressing questions, and allow us to work from anywhere there is a Wi–Fi connection.
While we benefit in many ways from the screens in our lives, there is one major part of us that feels the weight and strain of all our scrolling, emailing, sharing, and posting: our eyes.
A new Workplace Vision Health Report by VSP Vision Care and Workplace Intelligence is highlighting how workers believe screen time impacts their eyes.
Workers surveyed report getting as much as 96.1 hours, or the equivalent of four full days, of screen time each week. When added together, this equates to 208 days worth of screen time each year, or 57% of the entire year.
The report surveyed 800 full–time remote, hybrid, and on-site employees between the ages of 18 and 67. There was an even representation of Gen Z, millennial, Gen X, and baby boomer participants, and an equal number of men and women were surveyed, as well.
The majority of respondents (69%) say they worked longer hours over the past year––including nights and weekends––and an alarming 43% report that their eye health is worsening as a result. For younger workers, the numbers are higher: 82% of Gen Z are working longer, with 54% reporting worsened eye health.
“Excessive screen time can lead to digital eye strain, which can cause headaches, dry eyes, and blurred vision,” says VSP Vision Care President Kate Renwick–Espinosa.
Dr. Emily Schehlein, clinical spokesperson for the American Academy of Ophthalmology, says eye strain is common and most people experience it.
She says many people mistakenly believe eye strain is caused by blue light coming from our screens. However, she says eye strain happens when we’re on our screens and not blinking enough.
On average, she says people blink 15 times a minute, but when on devices, we tend to only blink five–to–seven times a minute.
Schehlein offers up a surprising truth, too: “There is no scientific evidence to suggest that blue light from our screens is damaging the eyes,” she tells Fortune.
“Though uncomfortable, eye strain is temporary and won’t affect your eye health in the long term.”
But that’s not to say eye strain isn’t annoying or hard to work around. A 2016 report shows poor eye health contributes to lower productivity, lack of focus, weakened quality of work, negatively impacted mental health, and overall worsened quality of life.
And in the Workplace Vision and Health Report, 50% of those surveyed say they struggle with at least one eye issue, including blurred or poor vision, eye strain, fatigue, dry and itchy eyes, cataracts, glaucoma, macular degeneration, and diabetic eye disease. It’s not clear, however, whether these eye issues stem from excess screen time.
Here are tips Schehlein suggests if you look at a screen all day.
Remember to blink
According to the Cleveland Clinic, blinking helps to remove dead cells, dry tears, dirt, and other debris, and lowers the risk of eye infection. It also sends oxygen and nutrients to our eyes.
Thinking about blinking may feel unnecessary––it’s a natural reflex. But if you’re more aware of your blinking while on your phone or computer, you may be able to allow your eyes a bit of a break without needing to pull away from your work tasks.
Plus, the less often you blink, the dryer your eyes become. Schehlein also suggests using artificial tears to help you blink more frequently if you have dry eyes.
Give your eyes a break
If you have an imminent deadline or know you get too sucked into the TikTok doom scrolling, it can be hard to justify a break from the screen. One way to implement breaks easier is by setting a timer for yourself, says Schehlein.
“Or there are several apps out there that can help remind you,” she says.
Just like there are apps to nudge you to exercise, take your medicine, or drink water, there are also apps with the sole purpose of reminding you to take a break from whatever task you’re up to. Some are even equipped with eye exercises.
Practice the 20–20–20 rule
Staring off into space could be considered sage medical advice.
“Every 20 minutes, take a 20 second break and look off 20 feet into the distance,” Schehlein says.
Stay an arm’s length away from your screen
Your eyes might be hurting because you’re sitting too close to your screen. Schehlein suggests sitting about 25 inches, or an arm’s length, away from your computer, or keeping your arm outstretched while looking at your phone.
Eat a rich, healthy diet
Schehlein says one of the best things anyone can do for their eyes, though, is live a healthy lifestyle.
“A good diet rich in fruits, vegetables and whole grains is good for every part of your body, including your eyes,” she says.
Foods rich in vitamins C and E, zinc, lutein, zeaxanthin, and omega-3 fatty acids have been linked to lower risks of age-related macular degeneration, cataract and other eye conditions later in life, according to the American Academy of Ophthalmology (AAO).
It's also possible that diet plays a role in glaucoma, says AAO, though it's not yet clear how.
Don’t skip routine eye exams
Both Schehlein and Renwick–Espinosa stress the importance of scheduling––and attending––your routine eye exams with your ophthalmologist.
“With many careers often demanding more digital duty from our vision, it’s critical that employees [attend their] eye exam,” says Renwick–Espinosa.
But how often should you do that?
“If your eyes are healthy and vision is good, you should have an eye exam once in your 20s and twice in your 30s,” Schehlein says.
“Everyone should see an ophthalmologist by age 40 for a comprehensive eye exam, because this is the age when eye diseases can often begin without any noticeable symptoms.”
Once you get that exam, Schelheim says your ophthalmologist will tell you how often you should see them in the future. She also says to ensure you see them more often if you have diabetes or family history of eye disease. If you wear contact lenses, she recommends seeing an eye care professional yearly.
“And, if you have an infection, injury, or eye pain, or you notice any sudden changes to your vision, you should see an ophthalmologist immediately,” Schelheim says.
“An eye exam provides a simple, yet powerful, look into overall health,” adds Renwick–Espinosa.
