As a parent, it is completely normal to worry about your child’s screen time and its potential effects on their eyes. In today’s tech-centric environment, many children spend several hours on digital devices daily, whether for educational purposes, social communication or merely entertainment.
There is no better time to focus on this important issue than during “Children’s eye health and safety month”.
It is crucial for parents to recognize the risks associated with extended screen time and learn effective ways to protect their child’s vision.
The effects of excessive screen time on children’s eye health
Digital eye strain
One of the primary risks associated with excessive screen time is digital eye strain. This condition is also known as computer vision syndrome, which occurs when the eyes are subjected to extended periods of focusing on digital screens, therefore causing discomfort, dryness, and eye fatigue.
The uncomfortable sensation and dryness are often a result of insufficient blinking. Unlike engaging in non-screen activities or reading a book, when staring at screens the frequency of blinking is reduced, leading to inadequate tear production and subsequent dryness.
The constant demand on the eye muscles to maintain focus and track digital content takes a toll on the visual system which leaves the little eyes feeling tired and irritated.
Children may also experience headaches, blurry vision, and have difficulty concentrating. These symptoms often tend to impact their academic performance and overall well-being.
Disruption of Sleep Patterns
The impact of screens on children's sleep patterns is another critical aspect to consider. The blue light of digital devices may interfere with the production of melatonin, a hormone responsible for regulating sleep-wake cycles.
Long-term exposure to blue light, especially before bedtime or during the evening, can lead to difficulty falling asleep and poor sleep quality.
Addressing concerns and find solutions for these challenges
1. Setting healthy screen time limits
Parents should take the proactive step of setting reasonable screen usage limitations for their children. In my opinion, excessive strictness and total restriction of screen time may lead to frustration and disconnection from the modern world. This might deprive children of valuable learning experiences and social interactions. Instead, parents should focus on creating responsible and mindful screen time usage.
How?
By spending time with their children, setting clear boundaries, and supporting a variety of activities. Teaching digital literacy to your children is essential without compromising their eye health.
For older children, consistent limits should be set, after considering factors like sports, homework and other responsibilities. Limits should be set consistently for older kids. Naturally, after taking into account aspects like leisure, homework, and other obligations.
2. Encouraging breaks
Encourage your children to take frequent breaks from digital devices to alleviate digital eye strain. Optometrists recommend the 20-20-20 rule as an effective technique to relieve the symptoms of computer vision syndrome.
The rule involves taking a break every 20 minutes and looking at an object 20 feet (6 meters) away for 20 seconds.
3. Investing in eye protection
Blue light blocking glasses can be effective in reducing exposure, and alleviating computer vision syndrome symptoms. These spectacles help maintain the natural sleep-wake cycle.
4. Optimizing screen ergonomics
Proper screen positioning could promote good posture and minimize eye strain. The screen should be an arm's length away from the child's eyes and the top of the screen should be just below eye level.
5. Encouraging outdoor activities
I recommend balancing screen time with outdoor activities. Studies have shown that spending time outdoors, especially in natural light, reduces myopia progression. Encourage your child to play outdoor sports, and other physical activities to promote overall well-being and support healthy vision.
6. Promoting good sleep habits
Encourage a consistent sleep schedule and reduce screen time before bedtime. Try to shut off digital devices an hour before going to bed to promote better sleep quality. I understand that convincing a child to unplug can be tricky. Therefore, you need to be quite persuasive and open to discussion when educating and communicating about their eye health, as you do not want them to become sneaky in regard to screen time.
7. Regular eye check-ups
Lastly, it is important to bring your children for regular eye check-ups to ensure early detection of refractive errors and eye problems allowing for timely intervention which in turn can prevent significant complications in the future.
Written by: Sonja Boost
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