We’re all spending more time than ever on digital devices—whether it’s checking emails, watching TV, or scrolling through social media before bed. But that late-night screen time might be doing more harm than you think. At Eye Care One, we often see patients who struggle with both poor sleep and digital eye strain—and there’s a strong connection between the two.
Why Screens Disrupt Your Sleep
Most screens—phones, tablets, computers, and TVs—emit blue light. This specific wavelength can interfere with your body’s natural sleep rhythm by suppressing melatonin, the hormone that makes you feel sleepy. That means the more time you spend looking at a screen in the evening, the harder it may be to fall asleep.
At the same time, your eyes are working overtime to focus on bright, high-contrast visuals, often in a dark room. This strain can lead to discomfort that doesn’t go away overnight—especially if your sleep is already interrupted.
Signs Your Screens Are Affecting Sleep and Vision
- Trouble falling asleep or waking up feeling tired
- Blurry or dry eyes, especially in the morning
- Headaches or burning sensation after evening screen use
- Sensitivity to light and frequent eye rubbing
If these symptoms sound familiar, it might be time to rethink your screen habits—especially before bed.
Better Screen Habits for Better Rest
- Use night mode: Most devices offer a setting that shifts screen tones to warmer colors in the evening, reducing blue light exposure.
- Dim screen brightness: Avoid looking at overly bright screens in dark rooms, which increases eye strain.
- Set a device curfew: Try turning off screens at least one hour before you go to bed.
Daytime Tips for Lasting Eye Comfort
- Get outside: Natural light during the day helps regulate your sleep-wake cycle and gives your eyes a break from near work.
- Take regular breaks: Follow the 20-20-20 rule—every 20 minutes, look at something 20 feet away for 20 seconds.
- Stay hydrated: Drink water and use artificial tears if your eyes feel dry after long screen sessions.
- Consider blue light glasses: These lenses filter harmful wavelengths and may help reduce evening strain.
Support from Eye Care One
At Eye Care One, we take a whole-person approach to vision care. If you’re experiencing trouble sleeping, frequent eye strain, or dryness, we can help pinpoint the cause through a comprehensive digital eye health exam.
We offer:
- Blue light filtering lenses and anti-reflective coatings
- Dry eye treatment plans and product recommendations
- Contact lens assessments for day and night wear
- Personalized tips for managing screen use and sleep disruption
Give Your Eyes—and Body—the Rest They Deserve
Struggling with sleep or sore eyes? Book a digital eye health and sleep-focused consultation at Eye Care One today. Ask about blue light options, dry eye support, and screen-time wellness tips.