How to Prevent Eye Strain
While Watching TV
Last Modified
Have you been experiencing significantly more eye strain while watching TV? Does it happen when doomscrolling on your phone or working on other digital devices?
You are not alone. Keep reading. Our optometrists here at Unionville Optometry in Markham, ON, offer all the tips you need to limit the effects of screen-induced eye strain.
If you need help, call us at 1-905-477-4488
The Statistics On Eye Strain & Digital Devices
Recent research reveals that on any given day, the average Canadian adult watches approximately 4.5 hours of television. Doing the easy, somewhat concerning math, that adds up to over 30 hours of TV viewing per week. What’s more, that’s not the only screen our eyes are glued to.
These same studies on Canadian TV viewing habits indicate that we are increasingly also using our phones, tablets, and even our laptop computers at the same time as watching television. (You know who you are!) No prizes for guessing that our multitasking screen-addicted habits put even more strain on our eyes.
It’s time to back away from the TV, phone or tablet, and focus on just this one article (on whichever device you may be reading it!), as our Unionville, Markham, Ontario-based optometry experts give you the ultimate guide on how to prevent eye strain while watching TV. All with the bonus of reducing ocular fatigue (aka tired eyes), and protecting your long-term eye health at the same time.
If you have a question, call us at 1-905-477-4488
Why TV Causes Eye Strain
The problem with TV-watching and eye health is two-fold:
1. Extended Viewing Time
We’ve all indulged in Netflix marathons or watched entire seasons of our favourite TV show in one multi-hour sitting. (No judgement here, Game of Thrones/Bridgerton/insert your favourite mini series here had us completely hooked too!) As fun and seemingly unstoppable as it is, however, binge-watching or long viewing sessions can cause symptoms such as:
- Headaches
- Sharp eye pain or generally achy eyes
- Dry eyes
- Tired eyes
- Difficulty refocusing
It goes without saying that none of this is good for long-term eye health. (But we’ll say it anyway, because we see, and treat, the results so often and want to save you from yourself!)
2. Bright Screens and Dark Rooms
We also often watch TV or doomscroll our devices in dark rooms. By focusing on a small bright screen in a dark environment, your irises open wider to let in more light, but then don’t adjust properly and close enough to account for the brightness of the screen. This double whammy leads to fatigue, dryness, and discomfort. Boom: eye strain.
To Book An Appointment, call 1-905-477-4488
How to Prevent Eye Strain While Watching TV
The only way to guarantee zero eye strain caused by TV-watching is to stop watching TV. Put down your cellphone. Back away from the tablet. Shut the laptop. But we do know that this is an unrealistic expectation. We live in a digital age, with screens imperative to nearly all of us to make a living (and sometimes escape from the craziness that seems to be the experience of living these days).
So, short of going off-grid completely, here are some tips to protect your eyes and prevent eye strain next time you sit down to a marathon screen session:
Sit at the Right Distance
To reduce eye fatigue, sit approximately 8 to 10 feet from the TV screen. Use the following rule of thumb: distance from screen should = 5× the width of your TV.
Reduce Glare
Glare forces your eyes to work harder. To reduce it:
- Change the TV’s position or angle to avoid any glare and/or reflections from nearby windows.
- Close the blinds or curtains.
- Use matte wall paint instead of glossy finishes.
Bonus: Upgrading to a flat screen TV is also an option in this regard: newer flat screen models definitely give off less glare. And, if you have the budget, choosing to go bigger at the same time can also be beneficial – the bigger the screen, the less your eyes have to strain to focus.
Keep Your TV at Eye Level
Mounting your TV above a fireplace may look stylish or be a great space-saver, but it strains your vertical eye muscles. Instead, make sure you position your screen at or slightly below eye level.
Improve TV Room Lighting
The aim here is to prevent any harsh lighting contrast between the screen and its surroundings. To do this:
- Avoid watching TV in complete darkness. Yes, close the blinds or curtains to avoid glare, but make sure you don’t turn off all the lights. Rather, use soft, ambient lighting in the room to prevent eye fatigue.
- Consider installing a bias light. This is a neutral grey light that goes behind the TV and increases overall room brightness without affecting the colour accuracy of the TV or the image quality.
- Adjust the overall light output of the TV by adjusting the backlight control. This can make the TV far easier to watch, especially at night.
Take Regular Screen Breaks
Give your eyes and body a reset by taking regular breaks from staring at the TV. Stand up and walk around. Do some stretching to prevent neck and back stiffness. Go make a cup of tea or, better yet, drink a glass of water.
Bonus: If the break from the screen breaks the spell, and you are released from the grip of whatever it is you’re watching to go do something non-screen-related, all the better!
Use the 20-20-20 Rule
Take advantage of commercial breaks by focusing your eyes on objects that are far away. To make the most of this break, use the 20-20-20 rule:
- For every 20 minutes of TV-watching,
- Look at something 20 feet away
- For at least 20 seconds.
This helps relax your eye muscles and reduces strain.
Note: If you are farsighted, that could also be contributing to your eye strain. For more information, check out our Farsighted FAQs.
Blink More Often
We typically blink every five seconds. This can drop to every 12 seconds while watching TV or looking at our laptops. Make a conscious effort to remember to blink frequently to help prevent dryness and eye strain.
Establish an Eye Workout
Ask your optometrist about eye exercises to strengthen your eye muscles. A series of simple eye exercises done regularly can reduce fatigue during prolonged viewing.
To Book An Appointment, call 1-905-477-4488
Eye Strain and Tablets, Phones, and Laptops
It is important to note that all of the above tips are even more important if you are prone to watching your shows or doing extended periods of work on smaller screens – like tablets, smartphones and laptops. Eye strain is even more prevalent in these instances because the devices are (a) held closer to your eyes, and (b) much smaller, meaning your eyes have to work harder to focus.
To mitigate these factors, remember to apply the same tips:
- Take screen breaks
- Blink often
- Maintain proper lighting
- Avoid viewing in the dark
- Keep the screen as far away from your eyes as possible
How to Relieve Persistent Eye Strain
Okay, so you got sucked in – to a series too good to resist, to a work item on your to-do list that involved hours of screen time, to scrolling Instagram for posts of donkeys being delightful. And you didn’t practice any of the tips we’ve preached. It happens. The question now is: what should I do to relieve my self-induced screen-related eye strain?
- Start with some gentle eye relief techniques: gently massage the area around your eyes, then apply a warm compress to relax the eye muscles.
- Follow this up with sleep: aim for at least eight hours of sleep each night to help your eyes recuperate. This is especially important after a marathon screen sesh.
Book an Eye Exam in Unionville, Ontario
Finally, if you continue to experience eye discomfort, headaches, or ongoing eye strain from watching TV or digital devices, it may be time for a professional eye examination. Our experienced optometrists in Unionville, Markham, Ontario, are ready to help you regain your bright-eyed view of the world!
In fact, regardless of how your eyes may feel right now, and whether or not you’ve been experiencing screen-related eye strain, the Canadian Association of Optometrists recommends frequent eye examinations as follows:
- Children: first eye exam before age 5, then yearly until adulthood
- Adults: eye exams every 2–3 years, depending on age and eye health history
Call our Unionville Optometry office at 1-905-477-4488 to learn more or make an appointment with one of our optometrists today. Dr. David Innamorato, Dr. Krista Innamorato, or Dr. Mark Innamorato will conduct a thorough eye examination to check your vision and the overall health of your eyes, as well as give you further tips on how to prevent eye strain.