Nurturing Healthy Vision: Tips for mitigating digital eye strain in kids

Children are increasingly exposed to digital screens for educational and recreational purposes in this modern age of technological breakthroughs. While these devices give numerous learning and entertainment options, excessive screen time can put significant pressure on their developing eyes. As a parent, you must prioritise your child’s eye health.

But before this, it is important to know the difference between an eye strain and a digital eye strain. A normal eye strain occurs because the child is reading in a poor light. “A digital eye strain occurs when the child spends hours on end looking at the screen. When you look at the screen, you don’t blink as many times as you should. This leads to dry eyes leading to eye strain,” Dr Ankush Mahajan, MS Ophthalmology, who is an alumnus of Apeejay School, Mahavir Marg, Jalandhar, said.

He also said that the blue light that digital gadgets emit fools the brain to remain alert even when it is time to sleep at night. ‘This disturbs the Circadian Rhythm. If you don’t get proper sleep, your eyes will be tired and dry. This may even cause myopia in kids. Therefore, it is not advisable for growing kids to spend hours looking at the screen,” Dr Mahajan advised.

According to Dr Uma Malliah, Senior Consultant, Opthalmology, Indraprastha Apollo Hospitals, New Delhi, there are several tips to assist your children in avoiding digital eye strain and keeping good eyesight.

The 20-20-20 Rule: Promoting Screen Time Balance

Encourage your youngster to use the 20-20-20 rule to avoid eye strain. For every 20 minutes spent staring at a screen, instruct them to shift their concentration for 20 seconds to an object at least 20 feet away. This technique promotes ocular muscle relaxation, relieves eye strain, and lowers the risk of visual fatigue.

Appropriate Lighting: Creating a Visible Environment

When your youngster is using digital gadgets, creating a well-lit atmosphere is critical. To avoid eye irritation and discomfort, avoid excessive glare or reflections on the screen. Natural light is preferred, but if artificial lighting is required, make sure it is properly positioned to reduce visual strain.

Limiting Screen Time: Balancing Digital Exposure with Outdoor Activities

It is critical to establish clear standards for screen time limitations to maintain a healthy balance between digital exposure and other activities. Encourage your child to take breaks from screen time and engage in outdoor activities regularly, since exposure to natural light has been related to lower myopia progression and overall ocular health.

Routine Eye Exams: Prioritising Preventive Eye Care

Routine appointments with an optometrist can be quite beneficial in monitoring your child’s eye health. Regular eye exams help to discover any vision problems early, allowing for appropriate action if necessary. Furthermore, speaking with an eye care specialist about any issues or changes in your child’s vision can provide vital insights and help in maintaining optimal visual health.

Promoting Healthy Habits: A Holistic Approach to Eye Care

Encourage children to participate in activities that promote overall well-being, such as eating a balanced diet rich in key nutrients like vitamins A, C, and E, which are good for eye health. To support their overall visual and physical health, emphasize the need to stay hydrated and obtain enough rest.

Dr Mahajan suggests three things that parents must do to prevent digital eye strain in their kids. “First, do not give your child a smartphone till he/she reaches the age of 18. According to the law, a child is considered an adult and has voting rights at this age. That is when parents must give them a smartphone. Second, if school work makes it necessary for the child to have a smartphone, give them a cord that is six to seven feet long and connect it to the TV. This way the child will be at a distance from the blue light. Last, if the child has spent a few hours looking at the screen, parents must insist that they go out and play. This will train the brain that looking at the screen is not the most important aspect,” Dr Mahajan said in conclusion.