Screen time’s effect on vision and myopia

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An Overview of Screen Time

Living in a digital world

The digital age has fundamentally changed the way we live our day-to-day lives. Whether we’re communicating with friends, researching a term paper, ordering pizza or watching TV, it can all be done from a digital device. But reliance on digital devices means we’re spending a lot of time focusing our eyes on small, close-up screens, which can put strain on the muscles in the eye, and potentially impact the development of children’s eyes.

Average screen time by age in the U.S.

While every individual person’s screen time is different, looking at national averages can give us some insight into how much time people are spending in front of smartphones, computers, tv screens and more.

Kids 8-12: 4-6 hours

Teens: Up to 9 hours

Adults: Over 11 hours

Man taking off glasses looking tired

Does looking at screens affect eyesight?

Screens aren’t inherently dangerous for your eyes, but using them for extended periods of time may impact your eye health in a few specific ways. Explore two of the potential effects below.

Digital Eye Strain

Temporary discomfort due to overworked eyes

Have your eyes ever felt tired after scrolling social media for a while? If so, you may have experienced digital eye strain, which is one of the biggest ways looking at screens affects eyesight. When you’re focused on something up close, you tend to blink half as much as you normally do. Because of this, staring at digital devices for too long can cause eye strain, which is a broad term for the discomfort you feel when your eyes are fatigued. These symptoms include:

  • Dry eyes
  • Blurry vision
  • Watery eyes
  • Headache
Screen Time and Myopia

A possible link between “near work” and myopia

Myopia, also known as nearsightedness, typically occurs when the eyeball grows too long, leading to blurry distance vision but generally clear up-close vision. Today, more people have myopia than ever, and there’s a growing body of evidence that lifestyle changes, including more near work (focusing on digital screens, books, and other up-close objects) and less outdoor time, are contributing to more children developing myopia at an early age.1,2 But does screen time cause myopia? It’s unlikely to be the only factor, but until science gives us clearer answers, the best guidance is that less screen time and more outdoor time may help reduce the likelihood of developing myopia. 

An asian child and her mother are both surprised about something they see on a phone
Screen Time Recommendations

What’s the “right” amount of screen time?

Finding a clear set of screen time recommendations by age is not as simple as it may seem. It’s a complex question that isn’t just about eye health—it’s also about social development, attention, and the quality of the media. That said, there are some recommendations put out there by experts that may be useful to follow, particularly around screen time for kids during their development.

Before 18 months

Use of screens is discouraged, except for video chatting

Between 18 and 24 months

Try to keep media educational, and avoid letting children use digital devices alone

Between 2 and 5 years old

Limit screen time to one hour a day of high-quality content

Ages 6+

It becomes more about the quality of content and the way it’s used, which varies from person to person

Eye Health Tips

Ways to care for your eyes

Using digital devices isn’t what’s harmful, it’s the fact that we stare at them for long periods of time that can cause discomfort. While it may take some practice, there are a few simple ways to help prevent the discomfort associated with eye strain.

  • Every 20 minutes, look away from your screen at something 20 feet away for at least 20 seconds
  • Blink often to keep your eyes moist
  • Keep your screen at arm's length and slightly below eye level
  • Reduce the brightness of your screen
Young Boy Myopia Eye Exam

More questions? Talk to your eye doctor.

Since every person and their needs are unique, what’s best for you may be different than what’s best for others. Reach out to your eye doctor with any questions or concerns about how screen time is affecting you or your child’s eyes.

FAQs

Frequently asked questions

Does reducing screen time improve vision?

Reducing screen time and taking regular breaks can help improve symptoms of eyestrain, like headache and dry eyes, but it cannot improve specific vision conditions like myopia or farsightedness. In order improve those, you’d need vision correction like eyeglasses or contact lenses.

Is eight hours of screen time bad?

Spending eight hours or more on screens daily, especially without breaks or proper ergonomics, can increase the risk of experiencing symptoms of eye strain. Balancing screen time with breaks and outdoor activities can help prevent discomfort associated with eye strain.

Does screen time increase eye pressure?

Many people experience the feeling of eye pressure when they focus on something nearby (smartphone, textbook, television) for an extended period of time. Research shows that intraocular pressure (IOP) may go up during smartphone use, especially under low-light conditions.

Can myopia be reversed?

Myopia, also known as nearsightedness, is typically caused by the eye growing too long, leading to symptoms like blurry distance vision. Once it develops, it cannot be reversed, but there are ways to correct it, like with eyeglasses or contact lenses. In growing children, it’s also possible to slow myopia’s progression with treatments like special contact lenses designed to manage myopia. 

Does looking at screens in the dark affect eyesight?

Looking at screens in the dark is not dangerous for your eyes, but it may make them feel fatigued for the same reason staring at anything for too long does: it can strain the muscles in your eyes. Changing your lighting or taking a break from looking at your screen is a good idea if your eyes start to feel tired or strained.

Do blue light filter glasses actually work?

Studies have shown that wearing blue-light filters doesn’t reduce the feeling of eye strain that people commonly associate with computers or digital devices. Since blue light is known to affect natural melatonin levels, blue light filters may help if device use is affecting sleep, but more studies are needed to definitively confirm this.

Related Content

Young Boy Myopia Eye Exam

Myopia—causes, symptoms, treatments

Learn the basics of the eye condition myopia and discover treatment options depending on your age.

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Myopia vs. hyperopia

Compare the eye conditions of myopia and hyperopia to find out their similarities and differences.

Levels of Myopia

Understanding high myopia

Read about what classifies as high myopia and what should be done to manage it.

Illustrated normal eye and eye with astigmatism

Myopia vs. Astigmatism: What’s the difference?

Discover the differences and similarities of the eye conditions myopia and astigmatism.

Footnotes

Consult your eye care professional for more information. Johnson & Johnson does not provide medical advice; this information is for educational purposes only.

  1. Huang HM, Chang DS, Wu PC. The Association between Near Work Activities and Myopia in Children-A Systematic Review and Meta-Analysis. PLoS One. 2015 Oct 20;10(10):e0140419.
  2. Wu PC, Chen CT, Chang LC, Niu YZ, Chen ML, Liao LL, Rose K, Morgan IG. Increased Time Outdoors Is Followed by Reversal of the Long-Term Trend to Reduced Visual Acuity in Taiwan Primary School Students.

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