Senior eye specialists have warned Nigerians against the growing habit of using mobile phones, tablets, and other digital devices in total darkness, cautioning that the practice poses significant risks to visual health.
According to the experts, the sharp contrast between a brightly lit screen and a dark environment forces the eyes to work harder than normal, triggering intense digital eye strain and discomfort.
The ophthalmologists explained that prolonged exposure to light emitted directly into the eyes causes certain eye muscles to contract continuously, leading to eyeache, fatigue, and irritation.
In today’s digital age, where screens dominate work, school, communication, and entertainment, experts say protecting the eyes has become more critical than ever.
Speaking exclusively with PUNCH Healthwise, Consultant Ophthalmologist at the Federal Teaching Hospital, Birnin Kebbi, Dr Lawal Ismail, warned that using mobile phones in dark environments can result in persistent eye pain and strain if left unchecked.
“When you use your phone in a dark room, the light from the screen causes your pupils to react and constrict. This requires more effort from the eye muscles responsible for accommodation, which can result in an eyeache. It is not that this habit causes permanent damage, but prolonged exposure can cause discomfort.
“If you are going to read or work on your phone, the room should be properly illuminated. Avoid using your phone in complete darkness so that the screen light is not the only light source entering your eyes.
“When light is shone directly into the eyes, certain eye muscles contract, and that contraction is what produces the discomfort. However, once you stop, the discomfort resolves and does not typically cause permanent damage,” he said.
To prevent these complications, Ismail, who is the Chairman of the Nigerian Medical Association, Kebbi State chapter, advised Nigerians to ensure adequate ambient lighting whenever they interact with digital devices.
He further recommended the use of ‘night mode’ settings and blue light filters, insisting that maintaining a safe distance from screens is a non-negotiable habit for preserving healthy eyesight.
Furthermore, he noted that as more people transition to digital workspaces, Nigerians should be intentional about using smartphones and computers to avoid digital eye strain.
To protect the eye, the specialist recommended the ‘20-20-20 rule’, which involves looking at an object 20 feet away for 20 seconds after every 20 minutes of screen time.
This practice, according to him, helps the eye muscles relax and reduces the fatigue caused by constant blue light exposure.
“One important method is the 20-20-20 rule. Once you are working on a screen or doing any near work, after every 20 minutes, take your eyes off it for about 20 seconds and look at something approximately 20 metres away.
“While doing that, blink a few times. This helps your eyes relax and remain comfortable. It is not that using phones or computers has any inherently harmful or damaging effect on the eyes. The issue is prolonged use, which can cause discomfort.
“Even if you are reading a book and focusing for 30 minutes to one hour without a break, you may start to experience an eyeache. That discomfort is what we want to avoid. Prolonged focus can also make the eyes dry, and dryness can predispose someone to minor eye problems later in life.
“So, stay on your screen for 20 minutes, look away for 20 seconds at a distant object, blink, then return to work. Repeat this cycle continuously for as long as you are working,” he said.
Aside from the 20-20-20 rule, Ismail urged Nigerians to adopt regular eye check-ups, adding that this remains the most effective way to detect and manage vision problems before they escalate.
“First, maintain a balanced diet. Good nutrition supports good eye health. Second, cultivate the habit of regular eye check-ups with an ophthalmologist. For people aged 40 and above, it is advisable to see an eye doctor at least once a year.
“If there is any problem, the ophthalmologist will advise on how frequently to return. If there is no issue, make it a personal rule to see an ophthalmologist yearly, perhaps as a birthday gift to yourself.
“If you live in a very sunny environment, use wide-brimmed hats to protect your eyes from direct sunlight. You can also wear sun-protective glasses when working outdoors to reduce exposure to harmful rays,” he said.
Corroborating Ismail on the role of nutrition for good eye health, an optometrist, Dr. Mary Ajibola, said a poor diet may predispose individuals to eye disease and vision loss.
Ajibola, who is a member of the Nigeria Optometric Association, listed protection against blue light and UV damage, improving tear production and preventing dry eyes, strengthening blood vessels in the eyes, and reducing inflammation and oxidative stress as benefits of a proper diet to improving eye health.
She said, “Diet plays a crucial role in maintaining eye health over time, influencing everything from vision clarity to the risk of developing serious eye diseases.
“Nutrients like lutein, zeaxanthin, vitamin C, vitamin E, and zinc help reduce the risk of age-related macular degeneration and cataracts. Omega-3 fatty acids reduce inflammation and protect against dry eye syndrome.
“Vitamin A is essential for the retina and night vision. A deficiency can lead to night blindness and, in severe cases, permanent vision loss.
“Also, high-sugar diets increase the risk of diabetic retinopathy, which can cause vision loss. A diet rich in fiber, whole grains, and healthy fats can help regulate blood sugar levels.”
According to her, lutein and zeaxanthin act as natural filters, protecting the eyes from harmful blue light exposure (from screens) and UV rays, reducing strain and long-term damage.
“A diet rich in fruits, vegetables, nuts, and lean proteins provides antioxidants that combat oxidative stress and prevent damage to eye cells,” Ajibola said.
According to the World Health Organisation, at least one billion people globally have near or distance vision impairment that could have been prevented or has yet to be addressed.
The leading causes of vision impairment and blindness, the WHO said, are uncorrected refractive errors and cataracts, adding that the majority of people with vision impairment and blindness are over the age of 50 years.
An estimated 1.8 billion people may live with untreated vision impairment by 2050, according to a report.
The report, published in The Lancet Global Health on February 16, 2021, stated that the majority of those to be affected by vision impairment (90 per cent) would come from low-and-middle-income countries, adding that the greatest majority would be from Asia and sub-Saharan Africa.
Credit: healthwise.punchng.com
