Most people know that too much screen time can negatively impact emotional health. We now know that screen time is also bad for eye health.

A study recently published in the journal JAMA Network Open found that spending an additional hour staring at a screen increases the risk of nearsightedness, or myopia, by 21 percent.

“By now, many of us know that limiting screen time has mental and physical benefits,” says Dr. Felicia Baxter, a medical director with BlueCross BlueShield of Tennessee. “This study is just one more reason to take the amount of time you spend on your phone seriously.”

Prolonged screen time has also been liked to eye strain and dry eye syndrome. People have a tendency to not blink as often when looking at a screen, and the moisture layer on the front surface of the eye dries out. So, whether you’re looking at a smartphone, tablet, computer or television, it helps to take regular breaks, look around, and blink.

Dr. Baxter: Limiting screen time frees us up for other activities, like going outside and being more active. People report feeling less anxious and more productive when they log off. We tend to sleep better and feel better about ourselves when we cut back on screen time.

How to manage your screen time

Dr. Baxter: It may be more helpful to approach reducing your screen time as “managing your screen time.” It’s a more nuanced and sustainable approach. Plus, it acknowledges that some of us must use screens as part of our jobs, so we can’t avoid them altogether.

Here are some tips to help you manage screen time on your own time:

1. Track your usage. It will be easier to make an adjustment if you understand your current usage. Your devices may have built-in tools to help you monitor screen time.
2. Set realistic limits. Gradually reduce your screen time, rather than attempting to go cold turkey, which is often unsustainable. Use your phone to set daily time limits for recreational apps.
3. Turn off notifications. Disable non-essential notifications so they don’t pop up and distract you. This will help you overcome the urge to constantly check your phone.
4. Designate tech-free zones and times. Establish rules that help you go tech-free. For example, no phones at mealtimes, or no devices in the bedroom.
5. Find engaging alternatives. Schedule time for hobbies or other activities that you enjoy that don’t require screen time.
6. Take regular breaks. If needed, set an alarm or timer to remind you to look away from the screen periodically and move around. The 20-20-20 rule can help reduce eye strain: Every 20 minutes, look at an object 20 feet away for 20 seconds.
7. Seek accountability. Pick a digital detox buddy to support and challenge each other.

Above all, resolve to be intentional about your device use. Remind yourself about other things that you want to accomplish that extensive scrolling might derail.

Help your family limit screen time

Dr. Baxter: You may also want to help family members set limits on their screen time use. In fact, it’s a good idea to be mindful about screen time with your children from the beginning. Here’s what experts recommend:

• Babies up to 18 months: no screen time
• Toddlers 18-24 months: less than one hour per day.
• Children 2-5 years: less than one hour on weekdays and three hours on weekends
• Children over age 6: less than two hours of recreational screen time on weekdays

You and your family can do other things to care for your eyes. For example, make sure that you have good lighting in areas where you read or study.

“It’s also important for adults and children to get regular comprehensive eye exams,” says Dr. Baxter. “There, you can discuss any concerns with an eye care professional and get advice based on their individual situation.”

More from Dr. Baxter on WellTuned

Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.