Think Your Screen Time...

Posted By

Pallavi Mehra

Date

February 24, 2025

Category

Blogs

Think Your Screen Time Is Safe? Just 1 Hour A Day Can Cause Myopia! (Image Credits: iStock)

Have you ever lost track of time while scrolling on your phone or binge-watching your favourite show? Well, here's a wake-up call—spending just one hour a day on digital screens could significantly increase your risk of myopia, or nearsightedness. A new study published in JAMA Network Open has revealed that with every additional hour of screen time, the odds of developing myopia rise by 21 per cent.

The study, a systematic review and dose-response meta-analysis found a clear link between excessive screen exposure and worsening vision. The risk appears to spike between 1 to 4 hours of daily screen use, with no major jump beyond that. Interestingly, the research suggests that keeping screen time under an hour per day might serve as a safe limit to avoid eye strain and long-term damage.

The Growing Myopia EpidemicWith screens becoming an unavoidable part of our daily lives—whether for work, education, or entertainment—experts are sounding the alarm on a surge in nearsightedness cases. The study analyzed data from 45 investigations, covering over 335,000 participants from toddlers to young adults. The findings reinforce concerns about the “myopia pandemic” fueled by digital device usage.

Beyond just vision problems, prolonged screen exposure is also linked to decreased attention span, poor posture, and issues like obesity, backaches, and spinal discomfort. This is particularly worrying for students, who often spend hours studying on screens, sometimes in awkward positions that further strain their bodies.

How to Keep Your Eye Health in Check

If cutting screen time completely isn’t an option, don’t worry—there are still ways to protect your eyes. Here are some expert-approved tips:

Follow the 20-20-20 Rule – Every 20 minutes, take a 20-second break and look at something 20 feet away. This helps reduce eye strain and dryness.

Adjust Screen Brightness & Contrast – A screen that’s too bright or too dim can put extra strain on your eyes. Adjust brightness to match the surrounding light.

Maintain Proper Distance – Keep screens at least an arm’s length away and position them at eye level to reduce strain on your eyes and neck.

Use Blue Light Filters – Blue light from screens can interfere with sleep and cause digital eye strain. Consider using blue light-blocking glasses or enabling “night mode” on devices.

Blink More Often – Staring at screens reduces the blink rate, leading to dry eyes. Make a conscious effort to blink frequently to keep your eyes moist.

Step Outside – Natural daylight is great for your eyes. Spending at least 2 hours outdoors daily can help prevent myopia progression, especially in children.

Eat Eye-Friendly Foods – A diet rich in vitamin A, omega-3 fatty acids, and antioxidants (like carrots, spinach, and fish) can support eye health.

Get Regular Eye Check-Ups – Even if you don’t experience vision problems, regular eye exams can catch early signs of strain or myopia.

The digital world isn’t going anywhere, but that doesn’t mean our vision has to suffer. By being mindful of screen time and following simple eye-care habits, we can protect our eyesight and overall well-being. So, the next time you reach for your phone, remember—your eyes deserve a break too!

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