The rise in extended screen exposure is leading to eye-strain. Digital screens have reduced contrast and glare, which makes the eyes work harder. It is noted that the screen distance is shorter than the viewing distance used while reading from a book, plus the viewing angles are also often not as conducive, adding stress to the extra workload on the eyes. These manifest into headaches, blurry vision, and problems with focusing.
According to the American Optometric Association, digital screens often cause eye strain due to increased demands on the eyes. Screens typically have less precise text, lower contrast, and potential glare, making them harder to read than print materials. The different angles and distances used for screen viewing further strain the eyes. Minor vision problems can worsen symptoms of computer vision syndrome (CVS) or digital eye strain.
Children are also affected by eye-strain as most children are introduced to screens at a very early age. With increased screen usage, the risks associated with digital eye strain among children also increases.
With the increasing use of digital devices among children, digital eye strain has become a common issue, confirms Dr Mandeep Singh Basu, Director, Dr. Basu Eye Hospital and Jagat Pharma. “There are several symptoms of eye strain. These include headaches, dry eyes, blurred vision, and neck and shoulder pain. Children aged 3-4 should be limited to one hour of screen time per day, while those older than 4 should be limited to two hours per day,” he adds.
Ayurvedic remedies offer natural ways to reduce these symptoms, says Dr Basu and shares a few effective tips:
Triphala eye wash: Use Triphala, an Ayurvedic herbal formulation, as an eye wash. Mix one teaspoon of Triphala powder in a cup of water, let it sit overnight, and use the strained liquid to wash the eyes in the morning.
Antioxidant-rich foods: Include foods high in antioxidants like amla (Indian gooseberry), turmeric, and green leafy vegetables to safeguard eyes from oxidative stress and reduce inflammation.
Ghee massage: Massage the temples and around the eyes with warm ghee (clarified butter) to soothe and relax the eye muscles. Including ghee in the diet also promotes eye health.
Balanced diet: A balanced diet is important for your overall health, including the eyes. Ensure a diet rich in Vitamin A, found in carrots, spinach, and sweet potatoes, to support eye health.
Palming technique: Encourage children to take frequent breaks from screens and practice palming. Rub the palms together to generate heat and place them over closed eyes for a few minutes to relax the eye muscles.
Adjust screen settings: Modify digital device settings to lessen eye strain. Match screen brightness to room lighting, use black text on a white background, and set screen color temperature to warmer tones to minimise blue light emission.
Maintain safe distance: Children and screen have become indispensable. If your children insist on watching tv, teach them to maintain a distance of at least 18-24 inches from their screens.
Blinking exercises: Kids get glued to gadgets and forget the world. They even forget to blink their eyes. Repeatedly remind your child about frequent blinking while using digital devices. Blinking keeps their eyes moist and reduces dryness.
Proper sleep: Sufficient sleep is important. Ensure your children get 7-8 hours of sleep to rest their eyes and stay healthy.
Outdoor play: Picnics are a great way for physical activity and family bonding. Encourage outdoor play and family time without digital gadgets to reduce screen fatigue.
Avoid digital reading: They don’t say books are your best friends for nothing. Leave that gadget and maximise the use of books and other printed study materials to give eyes a break from screen exposure.
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