Are Screens Damaging Children’s Eyes?

The old myth of screens turning your eyes square is still a myth. Screens do not directly damage the eyes through blue light exposure. The Association of Optometrists (AOP) says there is no scientific evidence that blue light from screens harms children’s eyes.

However, prolonged screen use can contribute to:

• Digital eye strain
• Tired or sore eyes
• Dry eyes
• Headaches
• Blurred vision
• Difficulty focusing
• Increased sensitivity to light
• Reduced blinking
• Poor sleep patterns
• Potential progression of short-sightedness (myopia)

These issues are mainly linked to spending long periods of time focusing on nearby objects rather than on the screen itself.

What is Digital Eye Strain?

Digital eye strain (sometimes called computer vision syndrome) happens when children spend long periods looking at screens without breaks.

Common signs include:

• Rubbing eyes frequently
• Complaining of headaches
• Squinting
• Blurred vision
• Tired eyes
• Holding devices very close
• Difficulty concentrating
• Increased blinking or watery eyes

Children often do not realise these symptoms are linked to screens, so parents may notice behavioural clues first. Many of these overlap with the general warning signs covered in our guide on how to recognise signs of vision problems in children.

Can Screen Cause Short-Sightedness (Myopia)?

Research suggests excessive near work, activities involving close focus such as screens, reading, or tablets, may contribute to the development or worsening of myopia, especially when combined with reduced outdoor time.

Myopia is becoming increasingly common worldwide. Experts believe lifestyle changes play a role, including:

• More outdoor time
• Less exposure to natural daylight
• Increased close-up visual tasks
• Extended screen use

The NHS and optometrists recommend encouraging outdoor activity because time spent outdoors appears protective against the development of myopia. Some studies suggest that around two hours of outdoor activity daily might help.

How Much Screen Time is Recommended?

The UK government’s Best Start in Life guidance recommends:

• Under 2 Years: Avoid screen time except for shared family activities that encourage bonding, interaction, and conversation.
• Ages 2-5: Aim for less than one hour per day where possible
• Avoid screens during meals and in the hour before bedtime

Their guidance also encourages:

• Watching together rather than alone
• Choosing slower-paced, age-appropriate content
• Prioritising sleep, play, conversation, and outdoor play

For older children, there is no strict universal limit. Experts instead recommend focusing on balance, sleep quality, physical activity, outdoor time, breaks during screen use, and whether screens interfere with learning or social interaction.

My Screen Time & My Child

• Lead by Example: Children’s brains are like sponges; they’ll copy your screen use habits. Be mindful of how often you use your phone around your child.
• Being Present: Spending long periods on your phone can make it harder to notice what your child is doing or feeling. Young children need attention, interaction, and shared moments with their parents and carers to feel secure and supported.

How Does Screen Time Affect My Child’s Development

90% of brain growth happens before the age of 5. Young children learn best through warm, responsive interactions with parents and carers.

A large amount of screen time is linked with negative effects on children’s health and development. It can affect social, emotional, and language development, brain development, sleep, eyesight, and healthy weight.

Reading together, playing simple games, and engaging in back-and-forth conversations all help them develop language, problem-solving skills, self-control, and social understanding. These early interactions, even before a child can talk, create the foundations for every area of their lives.

Ensure screen time of any kind doesn’t replace sleep, physical activity, active play, or direct parent-child interaction.

Simple Ways Parents Can Protect Children’s Eyes

The 20/20/20 Rule

One of the most recommended strategies for reducing eye strain is the 20/20/20 rule. Every 20 minutes, look at something 20 feet away for 20 seconds. This helps relax the eye muscles and reduces focusing fatigue.

Encourage Outdoor Time

Natural daylight and distance viewing help relax the eyes and may reduce myopia risk. Outdoor play also supports overall physical and mental wellbeing.

Adjust Screen Distance

The 1-2-10 guidelines are recommended by professionals.

• Phones: about 1 foot away
• Computers/Tablets: about 2 feet away
• TVs: about 10 feet away

Position Screens Properly

Screens should sit slightly below eye level to reduce dryness and strain.

Reduce Screens Before Bed

Screen use late in the evenings may affect sleep quality. Many experts recommend stopping screen use at least an hour before bedtime.

Encourage Blinking & Hydration

Children blink less while concentrating on screens, which can dry the eyes. Remind them to blink regularly and drink enough water.

Use Night Mode if Available

Night settings or warmer screen tones may help reduce sleep disruptions in the evenings, though they are not proven to prevent eye damage.

When to See an Optometrist

Alongside these habits at home, regular eye exams remain the best way to catch any vision changes early, whether or not they’re related to screen use. Read our guide on the importance of regular eye exams for children to find out how often your child should be tested and what to expect.

Not sure what happens at the appointment itself? Our guide on what to expect in children’s eye tests walks through the whole process. And once the results are in, our guide on understanding the results of your child’s eye test explains what they mean.

The post Screen Time and Children’s Eyes: What Parents Should Know appeared first on D.I.Blow Opticians.

If you spend long hours in front of a computer, it’s important to understand how working from home affects your eyes and what you can do to protect them. In this article, we’ll explore the impact of blue light from screens, the condition known as Computer Vision Syndrome, and practical steps to maintain eye health.

The Rise of Working From Home and Eye Strain

During the pandemic, millions of people across the UK shifted to remote working. While some have since returned to the office, many continue to work from home at least part of the week. This shift means more hours spent looking at laptops, tablets, and phones, often without the ergonomic setups found in professional office spaces.

Unfortunately, this has created a rise in complaints such as:

• Blurred or double vision
• Headaches after screen use
• Sore, dry or watery eyes
• Difficulty focusing after long tasks

These symptoms are commonly associated with eye fatigue, which occurs when the eyes are overworked.

Blue Light From Computer Screens

One of the most common concerns for home workers is blue light. This is a high-energy light emitted by digital screens, LED lighting, and smartphones. While exposure to blue light from natural sunlight is normal, the problem comes from prolonged, close-range use of digital devices.

Too much blue light exposure can:

• Disrupt your natural sleep-wake cycle (circadian rhythm).
• Contribute to digital eye strain.
• Cause discomfort during extended computer sessions.

Specialist blue light-blocking lenses are now widely available, helping to reduce the impact of screen use. At our opticians, we can recommend the right coatings or lenses if you’re experiencing symptoms linked to blue light.

For more information on blue light, read our full Blue Light Guide here.

Computer Vision Syndrome

Also known as digital eye strain, Computer Vision Syndrome (CVS) is a growing concern in the era of remote work. It describes a group of vision-related problems caused by extended screen use.

Common Symptoms of CVS include:

• Eyestrain and discomfort
• Blurred or double vision
• Dry eyes due to reduced blinking
• Neck and shoulder pain from poor posture

CVS is not typically a permanent condition, but it can significantly impact productivity and comfort if not properly managed.

For more information on computer vision syndrome, read our full guide on Computer Vision Syndrome here.

How to Protect Your Eyes When Working From Home

The good news is that small changes to your daily routine can make a big difference to your eye comfort. Here are some expert tips from our opticians:

1. Follow the 20-20-20 Rule

Every 20 minutes, take a 20-second break to look at something at least 20 feet away. This helps your eyes relax and reduces strain.

2. Adjust Screen Position

Keep your screen at arm’s length and position it slightly below eye level. This reduces glare and prevents your eyes from straining upwards.

3. Manage Lighting

Avoid working in dark rooms with a bright screen. Instead, balance natural and artificial light to minimise glare and shadows.

4. Blink More Often

When concentrating on screens, we tend to blink less, which can lead to dryness. Consciously blinking or using lubricating eye drops can help alleviate the discomfort.

5. Consider Blue Light Lenses

If you spend many hours at the computer, specialist lenses can reduce eye fatigue and improve comfort. Ask your optician about anti-reflective coatings and blue light filters.

6. Take Regular Breaks Away from Screens

Not all breaks should involve your phone. Step outside, stretch, or simply close your eyes for a few minutes to give them a complete rest.

Why An Eye Test Is Essential

If you’ve noticed persistent symptoms of eye strain, it’s important to book a comprehensive eye test. Even minor prescription adjustments can significantly enhance comfort when working on a computer.

During an examination at D.I. Blow Opticians, we can also identify underlying issues that may be contributing to your fatigue and recommend tailored solutions, such as specialist lenses or dry eye treatments.

Working from home has altered how we use our eyes on a day-to-day basis. Blue light exposure, Computer Vision Syndrome, and increased screen time all contribute to the rise of eye fatigue.

The good news is that with simple adjustments and regular eye care, you can protect your vision and work more comfortably. If you’re experiencing symptoms of eye strain, D.I. Blow Opticians are here to help with professional advice, specialist lenses, and tailored solutions.

Contact us today to book your eye examination and take the first step towards healthier, more comfortable vision.

The post Working From Home and Protecting Your Eyes From Fatigue appeared first on D.I.Blow Opticians.

Do Blue Light Glasses Actually Work?

Blue light is part of the visible light spectrum, high-energy and short-wavelength, emitted by digital screens, LEDs, and in much larger amounts, by the sun itself. Blue light blocking coatings filter out a portion of this light before it reaches your eyes.

Whether blue light glasses meaningfully protect your eyes is genuinely debated among eye care professionals. The American Academy of Ophthalmology has stated there’s currently limited clinical evidence that blue light from screens actually causes damage, and that eye strain from screen use is more likely caused by how we use screens (reduced blinking, poor posture, extended close focus) than by blue light itself.

That said, many people report the coating helps with visual comfort during long screen sessions, and it’s a low-risk, inexpensive addition if you find it helps you personally. You can read more detail in our guide on blue light and eye health here.

Anti-Reflection (Anti-Glare) Coating

Anti-reflection coatings, are also known as AR coatings, are designed to reduce glare, increase clarity, and improve visual comfort. They are particularly useful for night driving, long hours at a screen, and photography (since AR-coated lenses don’t reflect light back into photos the way uncoated lenses can).

AR coatings work via light interference: specific materials with certain refractive indices are layered together to cancel out reflected light at particular wavelengths. This increases light transmission through the lens and reduced the unwanted reflection that causes glare.

If you regularly drive at night, work long hours on screens, or simply notice glare bothering you, book an eye test with our team and ask about adding AR coating to your next pair.

UV Protection Coating

UV protection is essential for anyone spending significant time outdoors. Sun exposure to unprotected eyes can significantly increase the risk of eye conditions such as macular degeneration and cataracts. The College of Optometrists recommends UV-protective eyewear whenever you’re in strong sunlight.

UV protection coatings work by either absorbing or blocking harmful UV rays before they reach the eyes. Depending on the glasses, these coatings are induced in the lens or added as a layer.

To provide 100% UV protection, glass and plastic lenses must have UV coating applied. This is not necessary for polycarbonate, NXT, and most high-index plastic lens materials, as they block 100% UVA, UVB, and UVC without the need for added coatings.

UV Wavelengths Explained

UVC: Wavelengths below 280nm are filtered out by the ozone layer surrounding the Earth. The amount of absorption varies and is less near the equator and at high altitudes due to the reduced atmospheric thickness.

UVB: Wavelengths between 280nm and 315. These are responsible for sunburn and snow blindness. The amount of ultraviolet affecting a person is substantially increased by reflection from surfaces such as snow, sand, and water.

UVA: Possibly the most dangerous area, between 315nm and 380nm, causing chronic eye damage, especially with low-dose exposure over a long period of time.

If you’re choosing sunglasses specifically, our polarised vs non-polarised guide covers how polarisation works alongside UV protection in more depth.

Scratch-Resistant Coating (SRC)

All lightweight lens materials, plastic, polycarbonate, and high-index plastics, have a relatively soft surface and require an SRC applied to both sides of the lens. Glass lenses don’t require an SRC due to their natural hardness. Glass is, in fact, more scratch-resistant than most lightweight lenses with SRC applied.

Anti-Fog Coating (AF)

The anti-fog coating permanently bonded to the inside of the lens absorbs moisture before fog forms. It can fade over time with repeated cleaning of the inside of the lens. As an alternative, there are now many effective sprays and wipes that can be used to reduce lens fogging.

Hydrophobic Coating

A hydrophobic coating reduces surface tension, facilitating the runoff of water droplets from the lens surface. It reduces visual distortion arising when wearing glasses or sunglasses around water or in the rain. It also resists stains and repels grease and fingerprints, making cleaning your lenses quicker and easier.

Photochromic Treatment

Photochromic treatment, also known as transition lenses, is designed to adjust to the amount of light around you. These lenses darken when you step outside into bright sunlight and quickly turn clear again when you move indoors. Photochromic treatment can be added to any lens type, and it’s an excellent option for those who frequently move between indoor and outdoor environments. Our prescription sunglasses guide compares photochromic lenses against dedicated prescription sunglasses in full detail, including cost and which suits different lifestyles.

Lens coatings have real, practical advantages for improving vision, comfort, and lens longevity. But not every coating suits every person or lifestyle, and (as with blue light blocking) not every claimed benefit is equally well-supported by evidence. Consider your day-to-day activities when deciding which combination is right for you, and contact our team if you’d like personalised advice. If you’re specifically choosing sunglasses, our Sunglasses Lens Guide pulls all of this together in one place.

FAQs

Do Blue Light Glasses Actually Work?

The evidence is limited. Major eye health bodies, including the American Academy of Ophthalmology, haven’t found strong evidence that blue light from screens causes lasting eye damage, and much everyday eye strain is more likely caused by how we use screens than by blue light itself. Some people still find the coating improves visual comfort during long screen sessions.

Do I Need UV Protection on My Glasses If I Don’t Wear Sunglasses?

Yes, if your everyday lenses are glass or standard plastic. Materials like polycarbonate and high-index plastic block UV automatically, but other lens materials need a UV coating added to reach full protection.

Can I Combine Multiple Lens Coatings?

Yes, most coatings (anti-reflection, UV protection, scratch-resistant, anti-fog, hydrophobic) can be combined on the same lens. Photochromic and blue light coatings can usually be added too, depending on your prescription and lens material.

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What is Blue Light?

The world contains electromagnetic energy that travels around, and through, us in waves. Most electromagnetic waves are invisible, except for a small band known as Visible Light, that can be detected by the human eye. Visible light waves vary in length from 380 nanometres (violet light) to 700 nanometres (red light).

The longer the wave, the less energy it transmits. Blue light has very short, high-energy waves. They’re only slightly longer and less powerful than UV rays.

Blue light, like all colours of visible light, is all around you. The sun emits blue light, alongside fluorescent and incandescent light bulbs. Human beings are exposed to more blue light than ever because of the widespread use of devices that rely on light-emitting diode (LED) technology.

Screens of computers, TVs, phones, and tablets all use LED technologies with high amounts of blue light.

How Does Blue Light Affect Your Eyes?

Whilst your eyes are equipped with structures that protect them from some types of light, those structures don’t keep out blue light. Your cornea and lens protect the light-sensitive retina at the back of your eye from damaging UV rays, however.

Some eye health experts have expressed concerns about exposure to blue light from backlit digital screens and devices. This is because people spend so much time on them and use them at such a close range. However, this is more of an issue to do with eye strain than the effects of blue light. People tend to blink less when using digital devices, which contributes to dry eye and eye strain.

So far, research does not appear to validate the concerns about blue light eye damage.

However, exposure to a lot of blue light before bed can disrupt sleep patterns as it affects when our bodies create melatonin. Interruption of the circadian system plays a role in the development of type 2 diabetes, heart disease, cancer sleep disorders, and cognitive dysfunctions.

Blue Light and Digital Eyestrain

Using digital devices up close or for long periods of time can lead to digital eyestrain.

Research has shown that when people use phones, laptops, and other digital devices, they tend to blink less often than normal. Fewer blinks can mean less moisture.

When your eyes are strained from staring at a blue light emitting screen, you might notice the following:

• Dry eyes
• Sore or irritated eyes
• Tired eyes
• Headaches
• Facial muscles fatigued by squinting

Blue light scatters more easily than most other visible light. This may make it difficult for your eye to focus when receiving blue light. Instead, your eye may process blue light as poorly focused visual static. This reduction in contrast may make it more difficult for your eye to process blue light, potentially contributing to eyestrain.

Are There Any Benefits To Blue Light?

Blue light boosts alertness, helps memory and brain function, and elevates mood. It regulates your body’s natural wake and sleep cycle (circadian rhythm). Sunlight, the biggest source of blue light, is also important for the growth and development of eyes and vision in children.

Light, in particular blue light that reaches the retina, can also affect psychological wellbeing. For example, light therapy is used to treat winter depression and insomnia. However, it should be done in moderation as too much light exposure carries certain risks and can be damaging.

Do Blue Light Glasses Work?

There are many studies on blue light glasses, but there is yet a consensus to be reached. However, they can help protect eyes from eye strain caused by overexposure to blue light.

If you spend a lot of time using digital devices and notice digital eye strain, blue light glasses might be helpful.

Limiting Blue Light Exposure / Reducing Digital Eyestrain

Use the 20/20/20 Method

When using a device that emits blue light, stop every 20 minutes to focus on an object that is 20 feet away for 20 seconds.

Keep Your Eyes Moist

Eye drops, like artificial tears, and room humidifiers are good ways to keep your eyes from becoming too dry and irritated when using blue light devices.

Use Glasses With The Correct Prescription

Squinting at screens for long periods of time isn’t recommended for the overall health of your eyes. If you wear prescription glasses to correct your vision, make sure you’re wearing the correct prescription.

Adjust The Blue Light On Your Screen

To lower the risk of eyestrain and sleep disturbance, you can set your screens to a ‘night shift’ setting that uses warmer tones. You can also buy blue light screen filters for when you’re working at night. The filter is designed to cut the glare of your screen.

FAQs

Is Blue Light Bad for Your Eyes?

Current research doesn’t show that everyday blue light exposure from phones, laptops, or TVs causes lasting eye damage. Most of the discomfort linked to screens, dryness, tiredness, headaches, comes from reduced blinking and extended close-up focus rather than blue light itself.

Does the Sun Emit Blue Light?

Yes; sunlight is by far the biggest source of blue light we’re exposed to, far more than screens or LED lighting. Natural blue light exposure also plays an important role in regulating your sleep-wake cycle and, in children, healthy eye development.

How Does Blue Light Work?

Blue light is part of the visible light spectrum with a short wavelength and high energy, just below UV light. It scatters more easily than other visible light, which is part of why screens can feel harder to focus on during long sessions.

What Is Blue Light Used For?

Beyond vision, blue light helps regulate alertness, mood, and your natural sleep-wake cycle, and is used therapeutically in light therapy for conditions like seasonal depression. Too much exposure late at night can disrupt sleep, which is why many screens offer a “night mode” that reduces blue light output.

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If you’re concerned about your eye health, book in for a comprehensive eye exam with D. I. Blow Opticians today.

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