A Digital Detox Could Help Your Eyesight

With the new year in full swing, one resolution is gaining serious traction—the digital detox. According to Google Trends, searches for the term have spiked as people look for ways to cut back on screen time and reclaim their well-being.

While reducing digital use is great for mental health, it’s also a game-changer for your vision. Mark Shelton, Optometrist at Bayfields Opticians and Audiologists, breaks down how stepping away from screens can protect your eyes and improve overall eye health.

 

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Combat Digital Eye Strain and Dryness

Ever feel like your eyes are burning after a long day of staring at screens? You’re not alone.

“Digital eye strain can lead to dry eyes because we don’t blink as frequently when looking at a screen,” says Shelton. “This can put extra strain on the muscles that help the eyes focus, potentially causing long-term damage.”

One simple trick? The 20-20-20 rule:

• Every 20 minutes, take a break
• Look at an object at least 20 feet away
• Do this for at least 20 seconds

Blinking more often also helps lubricate the eyes, reducing discomfort and dryness.

 

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Sleep Better, See Better

Your late-night scrolling habit could be messing with your sleep and your eyesight.

“Constantly checking your phone and staring at screens keeps your mind active and stops you from winding down at night, which impacts your sleep quality,” explains Shelton. “Sleep allows your eyes to rehydrate and rejuvenate, preventing issues like blurred vision, twitching, and dryness.”

The fix? Aim for 7-8 hours of sleep and ditch the screens at least an hour before bed.

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Reduce the Risk of Myopia (Nearsightedness)

Spending hours glued to screens can increase the risk of myopia (nearsightedness), particularly in children.

“Less screen time means more opportunities to engage in other activities that support eye health, like reading books or spending time outdoors,” says Shelton. “Exposure to natural light helps regulate sleep patterns, supports Vitamin D production, and may even prevent myopia.”

Give Your Eyes the Break They Deserve

“Screen time is inevitable for most of us,” says Shelton. “But small changes—like limiting usage, blinking more often, and taking regular breaks—can make a big difference.”

If you’re experiencing persistent eye discomfort, blurred vision, or headaches, it might be time to see an optometrist.