Heather Muir Maffei brings more than 15 years of beauty know-how to readers at Real Simple and Health magazines as beauty director. She has worked at Cosmopolitan, Seventeen, Allure, Fitness Magazine, and more. Highlights: * Bachelor of Arts in Communication and Media Studies from University of Pittsburgh-Johnstown * Beauty writer and editor for more than 15 years * Appearances made as a beauty expert for television segments, including the Today Show and New York Live * Live New York Fashion Week coverage on behalf of Allure Magazine
It's no surprise we're glued to our screens more than ever. I'll admit, even though I set a screen time limit on my phone, I tap "ignore" almost every day. Between work, texts, emails, scrolling social media, checking my kids' school apps, and even streaming shows during my train commute, my phone is rarely out of reach. Add in the hours I spend writing on my laptop (as in, this story, right now!), and it feels like my eyes barely get a break. The good news? I'm not alone.
According to Nielsen, U.S. adults now spend about 8 hours and 34 minutes each day staring at media devices -- TVs, computers, smartphones, and tablets. And while it's amazing to have so much at our fingertips, our eyes are paying the price.
Optometrists stress that while screen time doesn't usually cause permanent damage (phew), it does take a toll on eye health and comfort. One big culprit: reduced blinking. When you lock onto a screen, your blink rate can drop by as much as 60%, leaving your eyes dry, irritated, and tired. Combine that with the constant near focusing, and you've got a recipe for fatigue, blurred vision, and headaches -- woof.
Blue light gets plenty of buzz, too. While it also isn't proven to cause permanent damage, experts say it can disrupt your circadian rhythm (aka your sleep cycle) and add to overall eye discomfort.
If you've noticed dry, itchy, or watery eyes, blurry vision, headaches, or trouble refocusing between near and far distances, extended screen time could be to blame.
The best first step is scheduling regular eye exams and talking with your optometrist about any issues. But there are also simple ways to cut down on digital strain. Sure, you can't exactly quit screens cold turkey (hello, work, family, and friends), but you can be more intentional about building in breaks.
One of the easiest strategies comes from Dr. Sophia Visanji, a New York City-based optometrist, who recommends following the 20-20-20 rule. "Every 20 minutes that you're on a digital device, look 20 feet away for 20 seconds," she says. Simple in theory, but not always easy to remember. That's why she uses a clever reminder: "I keep a 20-minute hourglass on my desk. When the sand runs out, I look away from my screen to rest my eyes," she says. "It's not only a chic desk accessory, but also a great reminder to give your eyes a break."
Other tips: Try to blink more (I'm going to remind myself with a Post-it note), make sure your computer screen sits about 20 inches away from your eyes, below eye level. And invest in some blue-light-filtering glasses. While the research on their effectiveness is mixed, they can't hurt, and some styles look super chic.