Too much screen time? Here’s how to protect your child’s eyes

Kids are spending more time on screens than ever—leading to a spike in early-onset myopia. Experts share 5 simple ways to reduce eye damage (Image: Pexels)

During the age of digital times, children are putting in more hours than ever before looking at screens, either for learning, entertainment, or simply playing video games. While technology is highly a part of modern-day learning, overindulgence has seen it bring about a new health condition referred to as digital myopia. Digital myopia, or near-sightedness due to screen exposure, is a growing condition in which children receive minus-number glasses due to pro-longed exposure to digital screens like cell phones and tablets.

Fortunately, the onset of digital myopia can be slowed, and in some cases, its impact can be reversed with some slight lifestyle changes, says Dr. Pawan Gupta, Senior Cataract & Retina Surgeon, Eye 7 Hospitals, Lajpat Nagar & Vision Eye Clinic, New Delhi

1. Restrict Screen Time to 1–1.5 Hours a Day- Children aged below 14 should not spend more than one to one and a half hours on the screen each day. Prolonged close-up screen usage sends a message to the eyes that near vision is preferable, causing the muscle of the eye to adapt and become altered, and it can result in myopia, says Gupta. Limiting screen time allows the eyes to get the rest they require.

2. Adhere to the 20-20-20 Rule- To avoid strain, kids need to be taught to observe the 20-20-20 rule: after 20 minutes of screen time, glance at something 20 feet away for 20 seconds. This easy habit relaxes the eye muscles and minimizes the strain that leads to myopia.

3. Promote Outdoor Activity and Sunlight Exposure- Research has revealed that kids who get outside for a minimum of 1–2 hours a day have reduced chances of myopia. Sunlight exposure plays a vital role in normal eye development, as it induces the release of dopamine within the retina, which prevents eyeball elongation, a myopia-determining factor, says Gupta.

4. Adequate Lighting and Posture- Make children use digital devices in areas with adequate lighting and ensure they have proper posture. Keeping screens close to the eyes or using them at night causes extra stress to vision.

5. Regular Eye Check-ups- Regular eye tests can provide early detection and timely adjustment of vision difficulties. If a child already has a minus number, regular observation helps monitor its progress.

Digital myopia is a condition that can be prevented if caught early enough. Simple actions that parents can take are reducing the amount of time children are exposed to screens, promoting outdoor play, and ensuring regular eye exams for their children.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis