Screens are a part of daily life—whether it’s work, entertainment, or even socializing. But with so much time spent staring at digital devices, many people wonder: How much screen time is actually safe for your eyes? Let’s break it down.
How Much Screen Time Is Normal?
Most Canadians spend 7+ hours a day looking at screens. Between working on computers, checking phones, and watching TV, screen exposure adds up fast. The Canadian Association of Optometrists recommends limiting non-essential screen time to:
- Adults: No hard limit, but regular breaks are key.
- Children (ages 5-18): Max 2 hours per day outside of schoolwork.
- Children (under 5): No more than 1 hour per day.
But let’s be real—most of us are way over these limits. So, the real question isn’t just how much, but how to manage it without harming your eyes.
What Happens to Your Eyes When You Stare at Screens Too Long?
Unlike paper, screens emit artificial light and constantly refresh, which makes your eyes work harder to process what you’re seeing. Over time, excessive screen use can cause:
- Digital Eye Strain (DES): Tired, sore, or dry eyes after long hours on a screen.
- Blurry Vision: Trouble focusing, especially after switching between near and far objects.
- Increased Myopia (Nearsightedness): Too much close-up screen use, especially in kids, may increase the risk of worsening vision.
- Disrupted Sleep: Blue light from screens interferes with melatonin, making it harder to fall asleep.
Long story short? Your eyes weren’t built for endless screen time. But there are ways to prevent these problems.
Does Blue Light Really Damage Your Eyes?
Blue light gets a lot of blame, but is it actually harmful? Not in the way most people think.
- Blue light from screens won’t cause permanent eye damage or blindness.
- The real issue? It affects sleep. Exposure to blue light at night tells your brain to stay awake, making it harder to wind down.
- For some people, reducing blue light can help with eye strain, but it’s not a cure-all.
If you struggle with headaches or sleep issues, switch your phone to night mode or wear blue light filtering glasses in the evening.
Screen Time and Kids: Is It Really That Bad?
For children, excessive screen time is linked to a higher risk of myopia (nearsightedness). More kids in Ontario are needing glasses earlier, partly due to increased digital exposure.
One major reason? Lack of outdoor time. Studies show that kids who spend more time outdoors—getting natural light and focusing on distant objects—have lower rates of myopia progression.
If you have kids, encourage:
- At least 1-2 hours of outdoor play daily.
- Screen-free time before bed to improve sleep.
- Frequent breaks while using digital devices.
The 20-20-20 Rule: Does It Really Work?
Yes. It’s simple but effective. The 20-20-20 rule suggests:
Every 20 minutes, look at something 20 feet away for 20 seconds.
This gives your eye muscles a break and reduces strain from prolonged focusing. Even better? Blink intentionally while doing it to prevent dryness.
Ontario Winters and Screen Time: A Bigger Problem Than You Think
Winter in Ontario brings shorter days and less natural light, meaning more time indoors—and on screens. Combined with dry indoor heating, this can make digital eye strain even worse.
Here’s how to offset the winter effect on your eyes:
- Use a humidifier to keep indoor air from drying out your eyes.
- Increase font size on screens to reduce squinting.
- Adjust brightness to match room lighting (too bright or too dim can both cause strain).
Should You Cut Screen Time or Just Manage It Better?
For most people, quitting screens isn’t realistic. Instead of stressing about cutting back, focus on healthy screen habits:
- Use screens in well-lit rooms (avoid complete darkness).
- Sit at least an arm’s length away from your screen.
- Limit screen use before bed (30-60 minutes is ideal).
- Get regular eye exams—especially if you’re noticing more eye fatigue.
When to See an Optometrist
If you’re following good screen habits but still experiencing:
- Persistent headaches or eye pain
- Blurred vision that doesn’t improve with rest
- Difficulty focusing, even on non-digital tasks
…it’s time for a professional eye check-up.
Keep Your Vision Sharp in a Digital World
At LMC Optometry & Eye Care, we’re dedicated to helping you protect your vision while navigating today’s screen-heavy lifestyle. Whether you need an eye exam, an updated prescription, or expert guidance on reducing digital eye strain, we’re here for you.
