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Eye Warning Signs That You’re Staring At Your Phone Screen Too Much



It is no secret in the modern world that people are becoming increasingly dependent on their phones. A study conducted by Deloitte in 2017 revealed that people look at their phones more than 200 times a day; a phenomenon known as nomophobia (or no mobile phone phobia). While phones provide us with an easy way to stay connected with friends and family and remain informed of what is happening around the world, they can also have a negative impact on our health and well being. The most visible sign of too much phone use are the signs in the eyes; redness, dryness, burning, irritation, blurred vision and more. This article will explain what these signs mean and offer some tips on how to reduce phone screen time.

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Eye Warning Signs

According to webmd, The most obvious physical warning sign of too much phone screen time is redness, dryness and irritation in the eyes. This is usually the result of the blue light emitted by phone screens, which can damage cells in the eyes, leading to impaired vision and dryness in the eyes. Other common signs include burning, itching or a gritty sensation, sensitivity to light and blurred vision. These symptoms can be temporary and will usually resolve after a few days of reduced phone time. However, if they persist for more than two weeks, it is important to consult with an eye doctor for further examination.

Another danger to watch out for when using phones is nearsightedness. Prolonged exposure to screens can cause the eye muscles to fatigue and the eyes to grow closer together, which can lead to blurry vision. This is a particular problem for younger people, who spend more time looking at screens and whose eyes are still developing. With long-term use, the eyes can become so close that even normal vision can become badly affected.

Tips for Protecting Your Eyes

To protect your eyes from damage, the first step is to limit your phone time. Try to limit yourself to 90 minutes per day, and avoid applications and websites that require long periods of scrolling or intense focus. If you spend a lot of time in front of the screen for work or school purposes, introduce regular breaks. Every 15 minutes or so, look away and focus on something further away, or just close your eyes for a few seconds and take a deep breath.

If you are looking at a screen in a dark room, the blue light will be greatly amplified. Whenever possible, try to ensure the lighting in the room is adequate and not too harsh. Additionally, make sure your monitors have a blue light filter, or download an app on your phone that has one. This will go some way towards alleting the strain on your eyes and reducing the risk of long-term damage.

Finally, create a ‘bedtime ritual’ that consists of turning off all screens at least an hour before bed. Research has shown that the blue light emitted by phones can suppress the production of melatonin in the body, which helps to regulate our sleep-wake cycle. Therefore, turning off all screens an hour before bed will help your body get the restorative sleep it needs each night. 

The signs of too much phone screen time can vary greatly, from subtle physical symptoms such as redness in the eyes to more serious problems such as nearsightedness. To avoid unnecessary strain on the eyes, it’s important to limit your phone time to no more than 90 minutes per day and create a ‘bedtime ritual’ that ensures no screens are turned on an hour before bed. Additionally, improving the lighting in the room and using blue light filters can also help to reduce strain and reduce the risk of long-term damage. 

Overall, phone screens can be an essential part of modern life, but overuse can have serious consequences for our eyes and our well being. By following the tips in this article, you can avoid unnecessary strain and reduce the risk of eye-related problems.

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