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The screentime phenomenon -

Did you know that kids aged eight to 18 now spend, on average, a whopping 7.5 hours in front of a screen for entertainment each day, 4.5 of which are spent watching television?

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Screentime statistics -

This is according to statistics published by the California-based non-profit organization KFF (formerly The Kaiser Family Foundation). Over a year, adds the KFF, those hours add up to 114 full days watching a screen for fun.

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At home and school -

And that's just the time spent in front of a screen for entertainment! It doesn't include the time eight-to-18-year-olds spend on the computer at school for educational purposes or at home for homework.

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A vision of the future -

This revelation doesn't come as a surprise, of course. In this day and age screens are hard to avoid and are, in some cases, addictive.

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Looking at eye disorders -

Typically, spending two or more consecutive hours in front of a phone, computer, or tablet per day is enough time to cause eye disorders.

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Over the limit -

The risk is exacerbated if your job keeps you in an office all day seated in front of a computer screen. Those working in such an environment effectively triple this limit in a workday alone—and that's not including downtime spent watching TV or engaging in social media.

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Visual problems -

Adding up screen time to such an extent can result in serious visual problems and the development of what's known as computer vision syndrome (CVS), also known as digital eye strain.

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What is computer vision syndrome? -

The American Optometric Association (AOA) describes CVS as a group of eye- and vision-related problems that result from prolonged computer, tablet, e-reader, and cell phone use.

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Too long staring at the screen -

According to the AOA, the average American worker spends seven hours a day on the computer either in the office or working from home. This is about the same length of time eight-to-18-year-olds spend in front of a screen for entertainment.

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How does CVS develop? -

CVS manifests itself as a result of looking at a screen that emits intense light while having to focus and refocus the eyes on a computer or other display device for protracted, uninterrupted periods.

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CVS symptoms -

The typical symptoms of computer vision syndrome include eye fatigue. This often results in blurred or double vision.

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Dry eye -

Equally common is dry eye. This condition is induced by not blinking enough, a habit incurred when reading or looking at a computer screen for long periods of time. Soon enough, eyes become sore and tired.

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Headaches -

CVS invariably causes headaches. The more intense the light emitting from a screen, the greater the chance of pain and discomfort. This makes focusing ever more difficult.

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Photophobia -

If you're already sensitive to light, a bright screen is not going to help matters. In fact, CVS in some cases can induce hypersensitivity to light, both natural and artificial.

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Other symptoms -

Dizziness, red eye, and twitching eyelids are regularly cited as symptoms of CVS.

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Bad posture -

But it's not just the eyes that are impacted by computer vision syndrome. Posture-related injuries from computer use can reduce circulation of blood to your muscles, bones, tendons, and ligaments. In extreme cases it can cause a lifetime of neck and back pain.

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Lack of sleep -

It's well known that screens emit blue light, which interrupts and suppresses the production of melatonin, the sleep hormone.

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Minus the melatonin -

By delaying the release of melatonin, screen time lengthens the time it takes to fall asleep and leads to less restful sleep overall. Lack of sleep has been known to promote the development of glaucoma, an eye diseases that if left untreated can cause vision loss and blindness by damaging a nerve in the back of your eye called the optic nerve.

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How to counteract CVS -

There are several ways to combat CVS. In the first instance, sit at an appropriate distance from the computer screen or monitor, no more than 25 in (65 cm). Position the screen in a straight line in front of you, the top of the screen approximately 2–3 in (5–7 cm) above seated eye level.

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Adopt the 20-20-20 rule -

The 20-20-20 rule is a useful way of counteracting CVS. Basically, every 20 minutes spent using a screen, you should try to look away at something that is 20 feet away from you for a total of 20 seconds.

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Use eye drops -

Dry eyes can be soothed and lubricated using eye drops. Consult an ophthalmologist for the best recommendations.

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Blink more often -

Try and make a conscious effort to blink more frequently when working in front of a screen. This may sound odd, but it's amazing how often we forget to blink when starring at a monitor or when concentrating hard. Regular blinking can alleviate dryness and eye strain.

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Consult an ophthalmologist -

Make a point of visiting an ophthalmologist at least once every two years. Ophthalmologists are able to accurately detect eye diseases or other abnormalities in their early stages. Early detection can lead to treatments that will help prevent vision loss.

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Eyelid hygiene -

Eye health extends to eyelid hygiene. Washing your face in warm water and making sure eyelids and tear ducts are cleansed helps lessen the onset of CVS.

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Close your eyes and listen -

Enjoy screen-free downtime by closing your eyes and listening to music, or an engaging podcast. Besides giving your peepers a rest, relaxing like this gives your mind and body a boost.

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Stay hydrated -

Drinking enough water each day is crucial for many reasons, one of which is helping to reduce eye strain. Staying hydrated also keeps eyes healthy.

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Do the "chest pop" -

Exercising stuck in a chair all day is not easy. But there's one routine you should perform daily: the "chest pop." By contracting your chest while seated, you're helping to engage and brace the muscles between your shoulder blades. Doing this every few minutes or so prevents you hunching over the keyboard.

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Get up and move around -

Better still, if you have room to maneuver, get up and move around. Stretch your legs, adjust your posture, and grab a coffee into the bargain.

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Check the tech -

By the way, the technical quality of a computer screen or monitor is a consideration when addressing CVS. Be sure you're working with a high-resolution display and strong RGB color accuracy settings. A non-LED panel is also recommended.

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Size matters -

Font size, or text size, is a number that measures the size of characters (such as letters, numbers, and punctuation marks) on a screen or printed page. Computers allow the font size to be increased, which in turn reduces straining your eyes.

Sources: (KFF) (AOA) (National Eye Institute) (Princeton University Health Services) (National Sleep Foundation)

See also: Tips for eye health and maintaining good eyesight

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