What's That White Spot in My Kid's Eye? | Jesse Berry, MD (Copy)
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As a pediatric ophthalmologist—and a mom of three—I see the same scenario in my clinic over and over again. An 11-year-old comes in complaining of eye fatigue, maybe their eyes feel dry or look a little red. Parents tell me their child isn’t sleeping well, they’re groggy in the mornings, and their grades are starting to slip.
And when I ask about screens? It’s always the same story: a daily battle at home.
If this sounds familiar, you’re not alone. Like so many of us, parents are overwhelmed by conflicting advice—research studies, experts, and influencers all weighing in on screen time. And honestly, I get it. My husband and I have spent countless hours trying to figure out how to best manage screens for our own kids, ages 11, 13, and 16.
So let’s break this down together. First, what the research actually shows about screens, vision, sleep, and brain development. Then, the practical parenting strategies that can help reduce the battles at home.
Screens and the Eyes
I became interested in this topic because of what I see daily in my clinic: kids developing eye strain, headaches, and worsening nearsightedness.
Myopia (Nearsightedness): A 2025 meta-analysis found that for every additional hour a child spends on screens, their risk of developing nearsightedness increases by 21%. The risk rises sharply after 4+ hours per day. And it doesn’t matter if it’s a phone, tablet, or TV—the risk was present across all devices.
Digital Eye Strain: Also called “computer vision syndrome,” this happens when eye muscles tire out from constant near work. Kids may complain of blurred vision, headaches, or simply say “my eyes feel tired.” It’s especially common when they hold devices close to their faces or use them during every break.
💡 What helps:
– Encourage the 20-20-20 rule: every 20 minutes, look 20 feet away for 20 seconds.
– Whenever possible, cast shows onto a TV or have kids use devices at arm’s length (18–24 inches away).
– Outdoor time is protective. More sunlight exposure = lower risk of myopia progression.
Screens and Sleep
This is the area parents notice the most. Screens before bed wreak havoc on kids’ sleep for three key reasons:
Time displacement: The hours just slip away—suddenly bedtime is 11 pm instead of 9 pm.
Psychological stimulation: Texting friends, watching an exciting show, or gaming keeps their brains revved up when they should be winding down.
Blue light: Devices emit blue light, which interferes with the body’s natural production of melatonin, the hormone that regulates sleep. Kids and teens are even more sensitive to this than adults.
Studies show that screens at bedtime lead to:
– Longer time to fall asleep
– Shorter sleep duration
– Poorer sleep quality
– More morning grogginess
💡 What helps:
– Keep devices out of the bedroom. Even the presence of a smartphone on the nightstand has been linked to poorer sleep in kids.
– Set a family “screen-off” time—ours is 9 pm for middle and high schoolers. Yes, my kids hate it, but it’s non-negotiable.
Screens and the Brain
This is where the research gets really eye-opening.
Excessive screen use in young children (we’re talking hours, not the occasional 20 minutes) has been linked to:
– Delayed speech and language development
– Lower cognitive scores
– Attention difficulties
– Increased irritability and emotional volatility
Why? Passive screen time doesn’t stimulate the brain the same way real-life interaction does. What helps is co-viewing: watching together and engaging your child (“What sound does the sheep make?”). That interaction turns a passive activity into something more enriching.
Myths About Screen Time
“All screen time is equally harmful.” Not true. Context matters. Co-viewing, educational programming, and content quality make a big difference.
“It’s just about sitting too close to the screen.” It’s more about the amount of time and what that time replaces (outdoor play, social interaction, sleep).
“Calming shows before bed are fine.” Unfortunately, even “quiet” screen use can disrupt sleep because of blue light and stimulation.
Evidence-Based Guidelines
According to the American Academy of Pediatrics and pediatric ophthalmology experts:
Under 18 months: No screen time (except video calls with family).
18–24 months: Limited, high-quality content only, with co-viewing.
Ages 2–5: About 1 hour per day.
Ages 6 and up: Set consistent limits together using a family media plan (I’ll link one in the resources).
What We Do in Our House
Every family is different, but here are the boundaries we set in ours:
– No screens in bedrooms.
– No devices at the dinner table.
– Wi-Fi shuts off for recreational use at 9 pm.
– Outdoor time is a priority—our kids know it’s part of their daily routine.
Do they always love these rules? No. Do I sometimes feel powerless when they push back? Absolutely. But we as parents do have the power to safeguard our kids’ eye health, mental health, and sleep.
Final Thoughts
Excessive screen use is linked to outcomes none of us want for our kids—sleep disturbances, learning difficulties, social-emotional challenges, and eye problems. But small, consistent boundaries make a big difference.
We don’t need to be perfect. We just need to be intentional.
So next time you’re facing that inevitable screen time battle at home, remember—you’re not powerless. And even small shifts can have lifelong impact.
Want to Learn More?
This is just the beginning. In upcoming episodes, we’ll explore:
-How screen time and digital habits are shaping our kids’ development
–The connection between vision and overall health
–What you need to know about common eye procedures like LASIK and cataract surgery
–Practical ways to advocate for your child’s visual needs
You can subscribe to my podcast, In Focus, anywhere you listen—or follow along on Instagram for updates and tips.
Watch this episode on Youtube right now!
Thanks for reading—and for doing what you can to protect your child’s vision, one step at a time.
– Dr. Rupa Wong
Pediatric Ophthalmologist | Surgeon | Mom of 3
This episode is brought to you by The Pinnacle Podcast Network! Learn more about Pinnacle at learnatpinnacle.com
