This is how far away from your screen you should sit, according to experts: 'This is the golden rule'

More and more children and adults are complaining of tired eyes, headaches, and neck pain. The cause? We often sit too close to our screens. But what's the right distance for a screen, and why is it so important for our health?

Screen time coach Lisanne Hagens explains. She recently told Metro why she, as a mother, allows her children screen time.

In my work as a media coach, I notice that many parents wonder what the ideal viewing distance actually is. The American Optometric Association gives a clear answer: for tablets and smartphones, an arm's length (approximately 50-60 cm) is the minimum distance. For computer screens, a distance of 60-70 cm is considered optimal.

But why is this distance so important?

Our eyes have to constantly focus when we look at a screen. If we sit too close, our eye muscles have to work much harder. This can lead to what experts call "digital eye strain." It's a combination of dry eyes, blurred vision, and headaches.

What I often see in families is that no distinction is made between different devices. But each screen requires a different approach:

Television : The rule of 1.5 to 3 times the screen diagonal applies here. For a 55-inch TV, this means a distance of about 2 to 4 meters. The advantage of television is that children automatically sit further away, which is much easier on their eyes. Tablet : An arm's length is perfect here. I often advise parents to practice with their child: "Stretch out your arm, that's where the tablet should be." Smartphone : This small screen causes the most problems. Children often hold their phones far too close. A distance of at least 50 cm is necessary, but preferably further.

Experts warn that prolonged and frequent screen use, especially in young children, can contribute to nearsightedness (myopia), as the eye adapts to near vision and becomes distorted. This effect can cause permanent damage, potentially leading to serious eye problems later in life. The Dutch Eye Foundation emphasizes the importance of the 20-20-2 rule : for every 20 minutes of near vision, look into the distance for 20 seconds and spend at least two hours a day outdoors to slow or prevent the development of nearsightedness.

What I see at home with my own daughter, who's almost five, is that viewing distance and posture go hand in hand. If she's slumped on the couch with the tablet on her lap, she automatically looks too close and at an unnatural angle.

Good posture (sitting upright with the screen at eye level) is just as important as the correct distance. This not only prevents eye problems, but also neck and back pain.

• Use the built-in features on iPads and iPhones that indicate when your screen is too close.• Make a game of the 20-20-2 rule: 'Who can see the bird in the tree?'• Consciously choose larger screens when possible.

• Place screens at eye level rather than too low.