Nearsightedness and Screen Time

Larry A. Law

Nearsightedness (myopia) is a problem with vision where close objects appear clear but distant ones are blurry. Nearly 42% of American are myopic and the percentage is getting bigger. Refraction is the property in physics that governs the bending of light as it passes through one medium to another. Light rays are refracted through the cornea and lens of the eye. They are focused onto the retina which converts the light into 'messages'; these then travel through the optic nerve and to your brain for interpretation into images. Errors in refraction occur when the shape of your eye or changes in your lens alter where the light is focused. While myopia has a genetic component, recent research has shown it to progress faster in people who overuse screens. When the eye is focused intently on something close for a long period of time, the brain and eye adjust to 'accommodate' the need for close-up vision. Over time, this can alter the structure of your eyeball. 

Take a Break: Guidelines for Healthy Eyes

No doctor can tell you how long is 'too long' in front of a screen. The best guide is to notice how your eyes are feeling. If you have been fixating for a number of hours on a screen (watching TV, working on the computer, looking at your cell phone), take a break and look at something else for 10 or 15 minutes. If your eyes feel dry, tense, or tired, take more frequent breaks and be conscious to blink more often. Research shows that people focused on a screen will blink 10% less than normal. Dr. Vivian Hall says, "The eyelids are little windshield wipers that have oil glands in them that basically smooth the oily tears, the moisturizing tears, over the eyeball." This protects the eyeball from drying out and keeps it properly lubricated. 

Melatonin

Usually associated with encouraging the sleep cycle, melatonin can be created in your eye's lens, retina, and cornea—there are melatonin glycoprotein receptors there. Their presence hints at how important melatonin is in supporting eye health. Melatonin has been shown to lower intraocular pressure (pressure inside the eyeball) in patients with glaucoma.  It also counteracts lens damage associated with cataracts. Melatonin may also be useful for age-related macular degeneration and dry macular degeneration. 

Lutein 

Lutein is another nutrient (carotenoid) that promotes eye health. A 2020 study found that folks with the highest lutein concentrations had a 40% reduced risk of nearsightedness. Lutein also helps guard against age-related macular degeneration, cataracts, glaucoma and is very efficient at filtering out blue light that comes from electronic screens. You cannot make lutein, so you have to get it from your diet. Rich sources include dark leafy greens, carrots, egg yolks, red and yellow peppers, avocados, broccoli, cherries, raspberries, and sweet corn. Lutein and other carotenoids are fat-soluble, so ensure you are consuming healthy fats like egg yolks, coconut oil, and grass-fed butter. You can see why the no-fat/low-fat diet begun in the 1970s was so damaging to eyesight (heart and brains also) of Americans. 

Sunlight

Spending more time outdoors is one of the most under-rated guidelines for eye health. According to optometrist Donald Mutti, children who are genetically predisposed to myopia are 300% less likely to need glasses if they spend at least 14 hours a week outdoors. So, send those kids outdoors for that essential sunlight.

The Bates Method

The conventional view is that myopia is irreversible, but many believe in a method conceived by Dr. William H. Bates over 100 years ago. In fact, it was so successful in New York that the state-led optometrists lobbied the local politicians to ban it. Today, you can find his method explained in his book, The Bates Method for Better Eyesight Without Glasses. The Bates method works to relax the muscles surrounding your eyes. There are six muscles on the outside of your eye that control movement. When you strain to see something, the muscles squeeze your eyeballs, contorting them. Eventually your vision starts to blur because your field of vision is now landing at a different place on your retina. At that point, you have three basic choices: 1. Get corrective lenses (glasses) which can cause that strain to become permanent; 2. get laser-in-situ keratomileusis (LASIK) which permanently alters your focal length; 3. find out what's causing your eye strain, then relax and get your vision back.

One of the most famous Bates Method techniques is palming:

1. Look around and notice your level of vision clarity
2. Place the center of your palms over your closed eyes
3. Relax your shoulders and remain that way for 2 minutes
4. Remove your hands, open your eyes, and notice if things look clearer (it usually is significantly noticeable)

Bates was a huge proponent of natural sunlight to correct vision problems. The sun is the light of our eye and our indoor living has alienated us from that true source of healing (vitamin D3 and many other health benefits).