There are no days without gadgets, especially smartphones, be it mobile phones or tablets. Some people are even addicted to smartphones to the point where they can't live without these digital devices. From waking up until going to bed again, some of us seem unable to part with our smartphones. Gadgets are like a double-edged sword. On one side, they are very useful, but on the other side, they can be harmful if not used wisely. Without realizing it, continuous use of gadgets causes various problems, one of which is eye damage. Why can gadgets damage our eyes?
Summarized from various sources by Health Information, some experts believe that gadgets can damage the eyes not only due to radiation or blue light emitted but also because of poor usage habits. Playing video games for too long in the long term poses the risk of nearsightedness or myopia. Other effects include tired eyes, redness, blurred vision, dry eyes, mild irritation, and headaches that appear when we get engrossed in games and forget to rest.
Vision problems caused by video games occur because the eyes are no longer focused on a flat surface but continually change focus, leading to eye fatigue. The eyes tend to "lock" onto the screen, making it difficult to focus on other objects even long after finishing playing. Additionally, the eyes will blink less often, causing dryness.
One bad habit is playing gadgets in a dark place. Poor lighting while using gadgets makes the eyes tired. Too dim brightness is not good for the eyes as it makes them work extra. But too bright a level also makes the eyes feel shocked. The hard work is similar to looking at a dim gadget screen.
For night usage, such as before bed, there is an important thing to know. Smartphone screens emit blue light, which is harmful to the eyes. Direct exposure to blue light can cause retinal damage. The American Macular Degeneration Foundation warns that retinal damage caused by blue light can lead to macular degeneration. This causes the loss of central vision, the ability to see what is in front of us. Blue light also disrupts the natural sleep cycle. This light interferes with the production of melatonin, a hormone that helps regulate the sleep cycle. A person’s brain starts producing melatonin when they are ready to sleep, and blue light from smartphones disrupts this production. Difficulty sleeping or insomnia has a negative impact on health.
Another bad habit we often do is having the gadget screen too close to our eyes. This makes the eyes strain more, not to mention being exposed to screen light full of radiation and high brightness levels. Therefore, the factors damaging eyes or vision are habits like reading while lying down or under poor lighting, frequently playing with phones or gadgets, and spending too much time looking at screens. Imagine how hard our eyes work. So, from now on, reduce excessive gadget use. We can schedule times for active and inactive gadget use.
Another way, turn off all your gadgets before sleeping. From now on, arrange the distance between your eyes and the gadget screen. Adjust it to be clear to your eyes without making them work hard to see the phone screen text. Blink several times while using the gadget. Don’t keep staring. It’s better to use gadgets while sitting. This not only maintains good posture but also keeps your eyes healthy.
Then apply the 20-20-20 rule. It means taking time every 20 minutes to look into the distance or an area other than the gadget screen for 20 feet (or as far as the eyes can see without straining) for 20 seconds. This method can help relax the inner and outer eye muscles. For radiation, one way to handle it is by installing an anti-radiation screen protector. You can also use eye drops containing active ingredients to combat dryness. Don’t forget to eat nutritious food that helps maintain eye health. For parents, limit your child’s gadget use to around 2 hours a day. Or perhaps try to ensure they do not hold a phone for a full day and invite them to play. For those who are already addicted, it is recommended to look outside or in all directions every 10 minutes.
Try closing your eyes for 10 to 30 minutes each time. This helps relax the eyes. Pay attention to the distance between your phone and your eyes, keep it around 40 cm. Try not to use the phone while lying down, especially on your back. Dim the phone light so it doesn’t appear too bright.
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