You probably use screens for just about everything – to work, to relax, or just to keep up with daily life. If your eyes feel dry and tired, your vision is blurry at the end of the day, or your head, neck, and shoulders hurt, digital devices could be to blame. Changing the way you use smartphones, computers, tablets and other screens can help you avoid eye strain. We give you useful information about what you can do to combat eye strain.
Why do screens cause eye strain?
Normally we blink about 15-20 times per minute. This distributes the tears evenly across the eyes, preventing them from becoming dry and irritated. However, researchers have found that people blink less than half as often when reading, watching or playing on a screen. The contrast between text and background, glare and flickering of digital screens can also be stressful on the eyes.
Irritated eyes, blurred vision, and difficulty focusing are telltale signs that you're not getting enough screen time. Whether you use a computer for work or binge a Netflix session for fun, your daily dose of screen time couldthe health of your eyesdigitally burden.
When our eyes are glued to the screen, be it a television, computer, smartphone or e-reader, we blink less, which dries out and strains the eyes. This is called digital eye strain. Although it does not cause permanent damage, it can cause significant discomfort because the eyes are not designed to focus on a single object for long periods of time. You may experience sensitivity to light, eye fatigue, difficulty reading small print, and even neck or shoulder pain from staring at your screen.
Check the ergonomics of your workplace
The goal of theErgonomics at your workplaceis to increase productivity and comfort. Choose a desk chair that supports your upper body and encourages you to sit upright and keep your neck in a neutral position.
Adjust your desktop monitor so that it is about arm's length away and at or near your eye level. Regardless of the type of screen, make sure it is aimed at your head to reduce strain on your eyes and neck. Screens should be directly in front of your face and slightly below eye level for maximum comfort.
What helps against vision problems?
The light emitted from your device, the glare on the screen, and the lighting conditions around you can increase the strain on your eyes. To relieve or prevent eye strain, your device should be the brightest light in the room.
Increase the brightness of your device when you are in a bright environment, such as in the office or outdoors. Decrease the brightness when in a dark room.Cleaning the screen regularlyalso helps remove dust and stains that can increase glare.
Avoid eye strain: Blink more often
Blinking spreads tears across the surface of your eyes to keep them comfortable, but we naturally blink less when we're focused on the screen. Becoming aware of how often you blink can help reduce symptoms of digital eye strain. Get in the habit of blinking more often when using a device or watching TV.
Take regular breaks
In addition to blinking more often, try to take regular breaks to give your eyes a break. Follow the 20-20-20 rule: Every 20 minutes, take 20 seconds to look at something 20 feet away.
Concentrating on something other than a screen, even for a few minutes, will put less strain on your eyes. Plus, standing up or stretching can reduce your risk of muscle fatigue and neck pain.
Soothe strained eyes: Use artificial tears
Over-the-counter artificial tears can help prevent and relieve dry eyes. Use them even if your eyes feel fine to keep them well lubricated and prevent symptoms from recurring.
Wear glasses that block blue light in front of the screen
Blue light waves occur naturally in sunlight, but devices also emit a lot of blue light. Prolonged exposure to artificial blue light can contribute to eye fatigue and even affect your ability to sleep at night.
Computer glasses or blue light glasses prevent too much blue light from reaching your eyes. Wearing blue light glasses when you use your computer, tablet, or phone can relieve the symptoms of digital eye strain.
Have your eyes examined
Have your eyes examined regularly by an ophthalmologist to ensure they are healthy and to determine whether chronic eye diseases are developing. Your eye doctor will also check whetherthe prescribed visual aidswork properly during screen time.
