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Ever notice a dull ache around your eyes and temples after a day spent surfing? (The net, that is). You might feel the urge to give them a big rub, as you’ve been absentmindedly squinting or - even worse - STARING UNBLINKING - at your computer for what feels like years on end.
Given how much more time younger generations spend in front of digital devices, it stands to reason that it might be taking its toll on their health, in ways we don’t fully understand yet. Older ‘Millennials’ - that is, those born in the early to mid 80s - wouldn’t have had access to decent internet or smartphones during their formative years. But their younger cohorts, and younger still, ‘Gen Z’, are what’s known as ‘digital natives’. This means that they’re [dramatic music] unaware of a time before the internet. Tablets, smartphones, social platforms, instant messaging - it’s all second nature to them. Which is great in some ways, but also begs the question, could it be doing unseen harm to their health?
Well, back to that dull headache. Research has shown that as well as lots of useful things like USB sticks, online shopping and flattering filters, modern life has also produced a not very appealing condition called Digital Eye Strain (DES). Sadly, because of the amount of time we spend in front of screens, it’s an incredibly common phenomenon, with some studies suggesting it affects over 50% of computer users globally. But what exactly is it?
There are several DES symptoms, some of which you might have, others not so much. Sore, dry or runny eyes score high on the list, as do headaches. You might feel tired and irritable, yet find it hard to fall - and stay - asleep. Then when you finally do nod off in the wee hours, you wake up the next morning with that same feeling of fatigue.
If you can relate to any of those boys (and tend to spend significant time in front of a device), chances are you’ve got a touch of the DES. The reason scientists have suggested a link between it and blue light is because of something called our circadian rhythm. Basically, our bodies are programmed to align with the sun. We wake when it rises in the morning (well, probably not at dawn, but you see what we’re saying). The blue light the sun emits throughout the day keeps us alert and focused, so we’re able to concentrate in work, college or school. When it sets in the evening, our eyes send a signal to a part of the brain called the hypothalamus. It in turn instructs its pal, the pineal gland to produce a hormone called melatonin, which makes our bodies start to feel tired. In an ideal world, at this point we throw on our PJs, hop into bed and head off to the land of nod. However, given how attached we’ve become as a society to our digital devices, we’re far more likely to opt for a sneaky scroll after climbing into bed. Factor in the eight hours previous we’ve spent in front of a computer at work, and you start to get an idea of how much artificial light we’re absorbing. It makes sense that our melatonin levels might be disrupted, making our brains confused about what time of day it is. Cue difficulty falling asleep, tossing and turning, headaches and all-round general rattiness.
Luckily, there’s lots you can do to help mitigate DES symptoms. If you suffer particularly from eye and neck strain, it’s worth reassessing your work space. Are you having to look up at your screen? Or do you do a lot of scrolling with your laptop on your knees? Try to ensure your screen is at eye level, and your chair is supporting you as you sit up straight. Lighting is equally important. If it’s too dim, you’ll have to squint and lean forward to see what you’re doing. Fluorescent lighting is popular in offices as it’s more energy efficient, but it may also be causing that niggly headache. Finally, keep an eye on the amount of artificial blue light you’re exposed to. Avoid picking up the phone for a scroll if you can’t sleep, and consider a pair of blue light filter glasses to protect your eyes during screen time.