How Does Screen Time Affect My Child's Eyes?

"Mom, I'm bored... Can I play on your phone? Pleeeaassee?!"

We've all heard this familiar whine and question, sometimes multiple times a day. As parents, it's important to understand that while the phone may be an easy source of entertainment for our children, it can also have adverse effects on their visual development. According to the Vision Council, 72% of American parents report that their children ages 4 and up spend more than 2 hours per day looking at screens, with teens spending an astounding 9+ hours per day on their devices! Too much screen time—whether from phones, tablets, computers, or video games—can lead to problems such as headaches, excessive eyestrain, fatigue, blurry distance vision, dry eyes, and burning sensations.

Guidelines for Safe Screen Time

Below are some guidelines recently revised by the American Academy of Pediatrics for screen time that is safe for children:

18 months and younger: No screen time is still best, except for live video chat with family and friends.
18 months to 2 years: Limit screen time and avoid solo use. Choose high-quality programming and watch with your child to ensure understanding.
2 to 5 years: Limit screen time to an hour a day. Parents should watch as well to ensure understanding and application to their world.
6 years or older: Place consistent limits on the time spent and types of media. Don’t let screen time affect sleep, exercise, or other behaviors.

If your child is spending more time in front of a screen than with you, what can you do? Below are our top 6 tips for helping you and your child manage eye problems arising from excessive screen use:

1. Follow the 20/20/20 Rule

For every 20 minutes spent on the computer, look at something far away (20 feet or beyond) for at least 20 seconds. This doesn't mean staring up close for 5 hours and then looking away for 5 minutes. The frequency of the break is just as important as its length.

2. Blink Regularly

While staring at screens, your blink rate is reduced by 50%. In other words, when you concentrate on something up close for a while, you forget to blink, which causes excessive tear evaporation, leading to dry eyes and irritation. Remind yourself to blink. Consider using lubricating eye drops or having a humidifier in the room where you spend the most time on devices.

3. Set Limits on Screen Time

Set a timer on the device to remind your child when it's time to stop and take a break. Establish device-free zones, such as bedrooms and the dinner table, where no one is allowed to use their devices. Don't let your child sleep with their devices and implement a no-device rule for at least 1 hour before bedtime.

4. Practice Good Visual Ergonomics

Encourage your child to sit up when reading, ensure good lighting, and avoid lying down while reading. Remind your child to hold their device a bit farther away, at 18-20 inches if possible. This will help reduce visual strain and whole-body fatigue.

5. Encourage Outdoor Play

The American Academy of Pediatrics recommends at least 1 hour of physical exercise daily for all children. Encourage your children to go outside and play to give their eyes a break from screen time.

6. Don’t Forget Your Child's Annual Eye Exam

This is the perfect time to have your optometrist discuss how you can specifically help your child limit their screen time. An annual eye exam can also help detect risk factors for visual impairment, such as focusing problems, nearsightedness, dry eyes, and lazy eye.

While you may not be able to completely disconnect your child from their devices, implementing some of the advice above can help them live more comfortably and healthily while using them for years to come.