That old « don’t sit too close » advice? Here’s what still matters 📺

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« Move back from the screen! » If you grew up in the ’90s or 2000s, that phrase probably still echoes in your head. Our parents, grandparents, even our teachers hammered this advice with such insistence you’d think our eyeballs would literally melt if we got too close to the TV. But where does this warning really come from? Is it still relevant today with our OLED smartphones and 4K displays? Spoiler alert: it’s complicated.

Back to the future: when TVs were actually dangerous 📺

To understand this obsession with distance, we need to rewind to the 1960s. Back then, General Electric released color televisions with a major manufacturing defect: they emitted up to 100,000 times more radiation than recommended safety levels. Yes, you read that right. These sets were essentially small nuclear reactors sitting in family living rooms.

But wait, the story goes back even further. Before the 1950s, all cathode ray tube televisions emitted X-rays with no protection whatsoever for viewers. The cathode ray tube—that revolutionary technology of the era—fired electrons at a luminescent screen to create images. The problem? This process generated potentially harmful radiation.

It wasn’t until the 1950s that manufacturers added lead-containing glass to block these dangerous emissions. But the damage was done: the General Electric incident had cemented in the collective consciousness that screens were dangerous up close. And this belief outlived the actual threat by decades.

Modern screens: a technological revolution 🚀

Fast forward to today. Modern televisions bear no resemblance to those radioactive behemoths. Contemporary screens emit no potentially dangerous radiation. Whether LCD, LED, or OLED, these technologies work differently and don’t present the same risk.

LCD (liquid crystal display) screens use backlighting to illuminate pixels. LEDs are actually LCDs with improved diode-based lighting. As for OLED, it’s the pinnacle of current display technology: each pixel produces its own light, delivering deep blacks and high contrast without requiring backlighting.

When it comes to eye health, OLED screens emit less harmful blue light than LED displays. In fact, OLED televisions have been certified by international agencies like TÜV Rheinland and Underwriter Laboratories as low blue light, flicker-free, and glare-free screens.

So everything’s perfect now? Not so fast.

The new danger: it’s not the distance, it’s the duration ⏱️

While radiation is no longer a concern, other risks have emerged with our massive screen usage. On average, children and teens aged 6 to 17 spend over 4 hours daily in front of screens. And that’s where things get problematic.

Being close to screens is still an issue, but for different reasons. Viewing a screen from very close range for extended periods can subject eyes to excessive strain to maintain focus, which can lead to coordination problems or temporary eye misalignment. This is what’s called digital eye strain.

The symptoms? Blurred vision, headaches, dry and irritated eyes. Prolonged screen viewing can cause eye muscle fatigue. It’s like asking your arms to hold grocery bags for hours without a break.

But the most concerning issue involves children. In Asia, where children are heavy screen consumers, myopia cases have surged dramatically. Myopia in children has doubled over the past 20 years and is appearing at younger ages. The age group most visually affected by increased screen use is 6 to 8 years old.

Blue light: friend or foe? 💡

Let’s talk about this term you hear everywhere: blue light. It’s become a major marketing angle, but what’s the reality?

Blue light is naturally emitted by the sun and plays a crucial role in regulating our circadian rhythm. When the sun rises, blue light rays detected by our eyes signal that it’s time to wake up. The problem? Digital device screens emit this same wavelength that keeps us alert, suppressing melatonin production.

Blue light can cause eye fatigue manifesting as tingling or reddening of the eyes, frequent eye rubbing, and sometimes headaches. But research on its long-term effects is still ongoing.

Best practices: what you actually need to do 🎯

Forget the 1960s panic, but keep a few simple habits:

The golden rule: 20-20-20 (or 30-30-30) Every 20 minutes, look at something 20 feet away for 20 seconds. Some recommend 30 seconds every 30 minutes while looking more than 30 meters away. This is how long it takes for your eyes to fully relax.

Optimal distance The proper distance from the screen should be 50 to 70 cm—essentially arm’s length where you can barely touch the screen with your fingertips. For television, health authorities recommend a distance of 2 to 3 times the screen’s diagonal measurement.

Screen time for children Official recommendations are clear: before age 3, no screens. Between 3 and 6, use should remain exceptional. For ages 5 to 18, recreational screen exposure shouldn’t exceed 2 hours daily.

The importance of outdoor time Here’s a surprising fact: Spending time outdoors in daylight helps slow or even prevent myopia progression in children. At least 45 minutes to 1 hour outside daily is recommended.

Settings to adopt Use your devices’ night mode in the evening. It adjusts the screen’s brightness level to match the room’s ambient lighting. Also lower brightness—you don’t need your screen at maximum constantly.

Environment matters Avoid gaming or working in a dark room. The excessive contrast between screen and environment doesn’t provide comfortable, efficient vision.

Bottom line: nuance is key ⚖️

Our parents’ advice to move away from screens wasn’t entirely wrong, even though the threat has changed. Modern screens won’t make you blind and no longer emit dangerous radiation. But digital eye strain, sleep disturbances, and increased myopia risk in children are very real.

The real question isn’t so much « at what distance » but rather « for how long and how. » It’s our overall relationship with screens that needs to evolve, not just our physical distance from them. Taking regular breaks, going outside, limiting children’s screen time, and maintaining good posture—these are the true challenges.

Technology has evolved; our habits must follow. Not out of irrational fear of a danger that no longer exists, but out of awareness of the new challenges posed by our hyperconnected world.

What about you—do you follow the 20-20-20 rule? Have you noticed improvement since paying attention to your screen time? Share your tips and experiences in the comments!