One of my biggest concerns about remote learning is the effect of so much screen time on students’ eyes. My youngest son is nearsighted anyway so I definitely didn’t want to put more strain on his eyes. That is why sought out some eye health tips from various professionals.
Dr. Jeff Kegarise, a board-certified optometrist and the staff of EyeJust Blue Light Blocking Screen Protectors were kind enough to share their eye health tips.
First, I wanted to learn more about digital eye strain. The causes include prolonged use of digital devices and overexposure to blue light. Symptoms include the following: overall eye discomfort (tired/red/itchy/dry eyes), blurred vision, headaches/migraines, increased sensitivity to light, difficulty concentrating, eye twitching and the like.
Eye Health Tips To Minimize Digital Eye Strain
1. Positioning
Position computer devices further away. The closer devices are, the harder your/your kids’ eyes will need to work in order to focus on them. In addition, keeping devices two feet away reduces blue light exposure by 75%.
Adjust the position of the computer. The computer monitor and the keyboard should be positioned to conform to the child’s size. Make sure the screen isn’t too high in the child’s field of view. A report by the National Institutes of Health suggests an adjustable chair is the best option to get the height just right according to Dr. Kegarise.
2. Lighting
Dim the screen brightness on devices. Avoid eye strain by matching the brightness of the screen to the brightness in the room. You definitely don’t want a computer screen to be the light source of your home classroom or workspace.
Ensure that rooms are properly lit. To build upon the above, make sure each room has a proper light source so that you/your children aren’t looking at a device in a dimly lit room with dilated pupils, which will allow more blue light into the eyes than necessary
Choose the right lighting. The type of lighting used in the students’ workspace can make a difference. Incandescent lights work better than fluorescent lights because they give off less glare, Kegarise says. “It’s also better if the light is placed over your shoulder than if it’s shining straight down on the screen because that will cause fewer reflections,” he says.
3. Blinking
Remind them to blink. Parents should remind children to blink when they spend a lot of time in front of a screen. That helps spread tears across the eyes, keeping the eyes lubricated and aiding in the prevention of dry eyes, Kegarise says.
4. The 20/20/20 Rule
Suggested by the American Academy of Ophthalmology, the 20/20/20 rule encourages people to take breaks from their screens every 20 minutes by shifting their eyes to look at an object 20 feet away for 20 seconds.
5. Blue Light Blocking Products
Use blue light blocking screen protectors. Depending on what you do (or kids having online school) limiting your screen time may not be an option. EyeJust blue light blocking screen protectors not only block blue light at the source (helping to prevent damage to you/your children’s eyes) but also protect your screen with crystal clear, scratch-proof, optical grade tempered glass.
Blue light blocking glasses are another option. Parenting.com has a helpful article called The Best Blue Light Blocking Glasses for Kids.
More About Blue Light
Blue light (HEV, high energy visible light) is part of the electromagnetic spectrum that is visible to the human eye. Common sources of blue light include mobile phones, tablets and computers.
Blue light can pass through the cornea and lens of your eye. Research has shown blue light can disrupt the body’s natural sleep cycles by suppressing melatonin production. It’s also been linked to premature aging and hyperpigmentation.
Symptoms of overexposure to blue light include eye strain, feeling of tired/dry eyes. Studies suggest continued exposure to blue light over time could lead to damaged retinal cells and increase the risk of macular degeneration.
6. Device Use
Avoid using devices within 1-2 hours of bedtime. For example, finish the homework on a computer well before lights out and then switch to a device-free activity like reading. This enables children’s circadian rhythm to kick in, ensuring high-quality sleep for their developing minds
There are also time limit apps you can add to your children’s devices to limit their usage each day. Leverage one of these or Apple’s Screen Time feature, which allows you to set a daily time allotment for apps and blocks them from usage once the limit is reached.
7. Proper Nutrition
Eating a proper diet is important for several reasons including the health of your eyes. Green, leafy vegetables are a great way to get essential nutrients. Eating fish can help reduce dry eye symptoms, particularly due to the omega-3 fatty acids. There’s truth to eating a rainbow!
8. Adequate Sleep
On a more general note — A healthy immune system can fight off infection. A sleep-deprived immune system doesn’t work as well. During sleep, your body products cytokines, which help fight off infection (of any kind!) Less sleep means fewer cytokines, leaving you more susceptible to getting sick.
9. Spending Time Outdoors
According to Dr. Kegarise, forty percent of children develop nearsightedness, and it’s an even higher percentage for those who have a parent who is nearsighted. Studies also show that less time outdoors contributes to more nearsightedness progression.
About Dr. Jeff Kegarise
Dr. Jeff Kegarise, a board-certified optometrist and clinical management expert, is co-author with his wife, Dr. Susan Kegarise, of One Patient at a Time: The K2 Way Playbook for Healthcare & Business Success (www.theK2Way.com).
He has lectured for many years on clinical disease, and his management methods were recognized by The Institute for Healthcare Improvement. Kegarise is a graduate of The Ohio State University College of Optometry.
EyeJust Blue Light Blocking Screen Protector
EyeJust Blue Light Blocking Screen Protectors defend your children’s eyes and sleep from harmful blue light rays. Founder Gigi Mortimer developed EyeJust because her son couldn’t sleep.
When she realized that it was related to late-night tablet viewing, she set out to find a solution to cut blue light at the source. Easy to apply, EyeJust is the first line of defense with blue light blocking technology embedded in the screen protector. As tested by doctors at UC Irvine, EyeJust blocks more blue light than any other filter that was on the market at testing time.