Is VR bad for your eyes?

Exploring the effects of VR on eye health

Virtual reality lets you experience games, movies, and social connections in new, exciting ways, but the eye strain you feel once you take off your VR goggles can be all too real. While using VR technology isn't problematic in moderation, spending too much time exploring virtual worlds might affect eye health. 

Eye strain and fatigue

Fighting mythological monsters in a VR fantasy battle simulator or tackling VR work training for hours on end can tire out more than your body. Your eyes could become fatigued or strained after a few hours in virtual reality.

Blue light, emitted by all digital devices, can be harsher on your eyes than natural light, and VR screens are located mere centimeters from your eyes. Between attempts to focus on objects in VR and a tendency to reduce the number of times you blink per minute while staring at a screen, your eyes might start to demand a return to reality after a prolonged session.

Some symptoms of digital eye strain and fatigue during or after VR use include:

• Blurry vision
• Headaches
• Red, irritated eyes
• Dry eyes
• Neck and shoulder pain

These effects accumulate with time, so prolonged focusing on any screen, including a VR screen, cell phone, or computer screen, can cause them.

Accommodation and vergence issues

Eye accommodation is the technical term for how your eyes focus on objects in the environment. Vergence is the alignment of your eyes so both are focused on the same thing instead of being slightly offset. VR can affect both of these. 

The flat screens used in most virtual reality headsets distort the image to simulate a real environment, making your eyes work extra hard to align all the elements in your visual field. Over time, this might affect how your eye focus, making it harder to maintain good depth perception once you've taken off your VR goggles.

Motion sickness and simulator sickness

VR life can go from slick to sick in moments if you aren't careful. Motion sickness and simulator sickness hit hard when the messages from your brain and body aren't quite in alignment. 

When your vision indicates motion because you're flying over a VR landscape or running through a virtual obstacle course, your brain sends signals that indicate you're still in one place. In the end, your stomach is the one that reacts, bringing on nausea that lets you know it's time to retreat to the real world where eye and brain signals match.

Mitigating risks and promoting healthy VR use

Moderation and limitation

Moderation isn't just for dessert and workout routines; it's also essential for VR use. While it might be fun to spend hours questing across a virtual landscape, your eyes will thank you for taking breaks. 

Schedule breaks from VR every 20 minutes, and use that time to focus on things at least 20 feet away so your eyes get a break from the extreme near focus commonly found in VR headsets.

Adjusting display settings

Incorrect settings can contribute to eye strain, so check and adjust your display settings before you dive into a virtual game, movie, or training session. Brightness and IPD (interpupillary distance) are the two main settings to consider.

Creating a comfortable environment

Even though you're immersed in what feels like a real setting, the actual real-world conditions around you can still affect how your eyes and body react to VR. Using curtains or blinds to reduce overall glare in the room and maintaining adequate lighting can help your eyes adjust between the virtual and the real. 

Ergonomics are another consideration, so choose a comfortable chair with back support if you plan on staying seated during your VR session. Sitting in one place for hours can put strain on your muscles, and poorly designed seating could lead to hunching or slumping that might contribute to overall fatigue or soreness.

Healthy air could also impact how well your eyes handle virtual reality. A humidifier or air purifier could help prevent eye dryness or irritation caused by allergies, ensuring your eyes are in top condition while you traipse through virtual landscapes.

Individuals with prescription lenses may want to wear their regular glasses or contacts while in VR. If you experience frequent or occasional dry eye when immersed in virtual reality, eye drops can provide relief.

Customizing VR settings and interactions

Virtual reality headsets usually offer customization options, which could make the entire experience more comfortable. Adjusting the IPD minimizes your chances of eye strain, and reducing motion blur could help prevent nausea and dizziness. 

Every virtual visitor is different, so you may need to play with the settings to find a configuration that works for you. If you find yourself straining to make out details in the virtual world or frequently come out of VR feeling dizzy and uncomfortable, a simple adjustment could make a big difference.

Keeping eyes healthy during VR use

Diving into virtual experiences adds an entirely new dimension to gaming, job training, and basic entertainment, but potential eye issues can intrude on the fun. 

Concerns about eye strain, vergence and accommodation issues, motion sickness, and eye fatigue aren't a reason to toss your virtual reality headset across the room (VR headsets are expensive!), but you should consider how to mitigate potential problems before you begin. 

Good, consistent VR habits go a long way when it comes to eye health. Scheduling your VR sessions, including frequent breaks to give your eyes some much-needed rest, is the first step to healthy virtual immersion.

Aside from practicing moderation and sticking to a schedule, adjusting your VR display settings and customizing your headset for personal comfort are key to a comfortable VR experience. Don't forget that your environment matters, too. Lighting and ergonomic seating reduce the risk of damage to your eyes and body while you're in VR.

Get an updated prescription for glasses or contact lenses before starting to use any VR system with an online vision exam from 1-800-Contacts.

 

FAQs

Can VR cause permanent damage to my eyes?

There doesn’t appear to be any indication that VR causes permanent damage to the eyes, but frequent eye strain may be an issue for overall eye health. Minimizing eye fatigue and strain helps reduce the risk of long-term eye problems, whether you're in the virtual world or the real one.

How long should I use VR in one session?

When it comes to using any kind of digital device, including a VR headset, the standard recommendation is to limit usage to 20 minutes at a time.