Screen Time and Your Child’s Eyes: What Parents Need to Know About Digital Eye Strain
Digital devices have become a constant part of everyday life, especially for children growing up in a tech-connected world. But the increase in screen time has also led to a rise in digital eye strain—something parents can’t afford to ignore. From tablets and smartphone use to laptop-based learning and television watching, the effects on developing vision can be significant. Pediatric Eye Specialists created this guide to help you understand the risks, spot early signs, and take action to protect your child’s visual health. Schedule an appointment today at one of our five convenient North Texas locations to have your child’s vision evaluated.
What Is Digital Eye Strain and Why Are Kids at Higher Risk?
Children are more susceptible to eye strain from screens because their visual systems are still developing. They tend to hold devices closer than adults, blink less often, and may not recognize or verbalize discomfort clearly. As a result, prolonged screen time can lead to headaches, blurred vision, dry eyes, reduced concentration, and increased irritability. These effects are often worse when children use tablet computers or smartphones for hours at a time without breaks.
What Are the Signs and Symptoms of Digital Eye Strain?
Digital eye strain in children can be subtle, so it’s important to know what to watch for. Key signs and symptoms include:
- Frequent eye rubbing or squinting
- Headaches, especially after using a personal computer, smartphone, or laptop
- Blurred vision or trouble focusing
- Dry, red, or watery eyes (linked to reduced blinking and fewer protective tears)
- Tilting the head or holding screens too close
- Eye fatigue, irritability, and reduced attention span during or after screen use
- Avoiding tasks that involve visual effort, such as reading or schoolwork
If you notice any of these issues, especially if they don’t go away after limiting screen time, it may be time for an eye examination. Our team at Pediatric Eye Specialists regularly works with parents to identify these early signs during comprehensive eye exams, even when children aren’t able to clearly explain what they’re experiencing.
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How Does Screen Time Affect Myopia (Nearsightedness)?
Research shows a strong link between screen time and the development and progression of myopia (near-sightedness). A recent meta-analysis of over 335,000 children found that every additional hour of screen exposure per day increases the odds of developing myopia by 21%. Children using devices at very close distances—less than 8 inches—face even greater risk.
Screen time limits are especially important for younger kids. The American Academy of Pediatrics recommends:
- No screen time for children under age 2
- Up to 1 hour per day for ages 3–4
- A maximum of 2 hours per day for older children
Myopia risk also increases when screen time replaces outdoor play. Exposure to sunlight appears to help protect the eye from the structural changes that drive myopic shifts.
Pediatric Eye Specialists closely monitors children with emerging myopia and helps families develop personalized strategies to manage screen use and support long-term visual development.
Why Outdoor Time Matters for Eye Health
Time outdoors has been shown to reduce the risk of myopia in children. Sunlight supports healthy visual development, and outdoor leisure activities give the eyes a much-needed break from up-close focusing. Pediatricians and eye care providers alike recommend outdoor play as a key part of vision health and everyday life.
Whenever possible, balance screen-based learning or entertainment with physical play, nature walks, or time spent reading at a comfortable distance in natural light. These simple changes can have meaningful long-term results.
What Can I Do at Home to Protect My Child’s Eyes?
There are several proven strategies that help reduce digital eye strain and support healthy vision habits:
- Follow the 20-20-20 Rule: Every 20 minutes, encourage your child to look at something 20 feet away for at least 20 seconds.
- Maintain Proper Distance: Keep screens at arm’s length (about 18–25 inches) and avoid letting children hunch over devices.
- Control Lighting and Glare: Adjust room lighting so it’s not too dim or bright. Use blinds to prevent glare from windows.
- Use Anti-Glare Filters: Add matte screen protectors to tablets or computer monitors when needed.
- Encourage Blinking: Blinking helps replenish tears and prevent dry eye syndrome, which is often overlooked in children.
- Check Posture: Make sure your child sits upright and uses screens at eye level to reduce neck and shoulder fatigue.
- Take Breaks: Limit long sessions on devices, especially for gaming, video watching, or online school.
These adjustments can help reduce the biological effects of high-energy visible light and improve overall comfort and visual perception.
When Should I Schedule an Eye Exam?
If your child is showing persistent signs of eye strain, like headaches, blurred vision, fatigue, or a noticeable drop in school performance, don’t wait. Even if symptoms seem mild, a comprehensive eye exam can uncover underlying issues that may not be obvious. Early intervention is essential—especially in pediatrics—because untreated visual problems can affect learning, behavior, and development.
An eye care professional trained in pediatric optometry and ophthalmology can evaluate everything from lens prescription needs to screen-related visual impairment concerns.
Do Screen Time Habits Affect Sleep?
Yes, screen use—especially in the evening—can disrupt your child’s sleep cycle. Exposure to the blue light emitted from tablet computers, laptops, smartphones, and televisions can delay the release of melatonin, the hormone that signals the brain it’s time to rest. Poor sleep affects not just eye health, but also attention, learning, and behavior during the day.
To protect both vision and sleep, set consistent screen-free times before bed, and encourage calming activities like reading or conversation in low light.
Don’t Wait Until It’s a Problem
Proactive vision care matters, especially as digital devices become central to childhood learning and leisure. If you have questions about your child’s screen time habits or are concerned about possible eye strain or myopia, we’re here to help. At Pediatric Eye Specialists, we combine advanced diagnostic tools with a kid-friendly approach to make sure your child receives accurate, comfortable care every step of the way.
Ready for a Clearer Picture of Your Child’s Eye Health?
Digital devices are here to stay—but vision problems don’t have to be. Pediatric Eye Specialists offers comprehensive pediatric eye exams at five convenient North Texas locations. Our experienced team can evaluate your child’s vision, identify early signs of digital eye strain, and provide personalized solutions to support healthy development. Call today to schedule your child’s appointment and take a proactive step toward protecting their eyesight.
Dr. Eric A. Packwood is a Partner at Pediatric Eye Specialists, President of the Child Vision Center, and the Administrative Director of Ophthalmology at Cook Children’s Medical Center. He graduated from Rice University and Baylor College of Medicine, and completed his ophthalmology residency at St. Louis University as chief resident, followed by a fellowship at Washington University.
Since moving to Fort Worth in 2000, Dr. Packwood has been recognized as a “Super Doctor” by Texas Monthly, a “Best Doctor for Your Child” by D Magazine, and a “Top Doc” by Fort Worth, Texas magazine. He volunteers at the Alexander Eye Clinic and is involved in medical mission work for underprivileged children. Dr. Packwood has also published several peer-reviewed articles and participated in multiple clinical trials.