Prolonged screen time can lead to a condition known as digital eye strain, or computer vision syndrome, which causes discomfort, headaches, and even long-term vision problems if not managed properly. Fortunately, there are simple steps you can take to alleviate this discomfort and keep your eyes healthy.
In this blog, we’ll share practical tips to help you reduce the symptoms of digital eye strain, improve your comfort while using screens, and protect your vision over time.
1. Follow the 20-20-20 Rule
The 20-20-20 rule is a simple yet effective way to reduce eye strain. Every 20 minutes, take a 20-second break to look at something 20 feet away. This gives your eyes a chance to refocus and relax, helping prevent fatigue and strain caused by extended screen use.
2. Adjust Screen Brightness and Contrast
Your screen’s brightness should match the lighting in your environment to minimize glare and strain on your eyes. Reducing contrast between your screen and the surrounding area can help ease the pressure on your eyes, especially during long work sessions.
3. Position Your Screen Properly
To avoid eye strain and neck discomfort, your screen should be about 25 inches from your eyes, with the top of the screen at or just below eye level. This helps maintain a comfortable posture and reduces the need to squint or strain.
4. Use Blue Light Filters or Glasses
Blue light emitted from digital devices can contribute to eye strain and disrupt your sleep patterns. Consider using blue light filters on your devices or wearing blue-light-blocking glasses, especially if you spend significant time in front of screens during the day.
5. Blink Frequently
When using screens, people tend to blink less, which can cause dry eyes and discomfort. Blinking helps moisten the eyes and prevent dryness, so make a conscious effort to blink more often when using computers, phones, or tablets.
6. Take Regular Breaks
It’s important to stand up, stretch, and move around every hour to reduce eye strain and improve circulation. This not only benefits your eyes but also helps prevent stiffness and discomfort in your body from prolonged sitting.
7. Adjust Your Workstation Lighting
Position your screen to minimize glare from windows or artificial lights. Soft, diffused lighting is preferable to reduce reflections and brightness that can contribute to eye strain.
8. Use Artificial Tears
If you experience dry eyes from extended screen use, lubricating eye drops or artificial tears can help soothe irritation and keep your eyes comfortable. Make sure to use them regularly if dryness persists.
9. Limit Screen Time Outside of Work
To give your eyes time to rest, it’s important to limit non-essential screen time after work. Try engaging in activities that don’t require screens, such as reading a book or going for a walk, to allow your eyes to recover.
10. Schedule Regular Eye Exams
Regular eye exams are essential for maintaining good vision and addressing digital eye strain. Your optometrist can check if your prescription is up to date and recommend solutions such as computer glasses to improve comfort during screen use.
Suspect You’re Suffering with Digital Eye Strain? Book Your Appointment Today!
Digital eye strain is a growing issue, especially with increased screen time in our daily lives. At Norwalk Vision Center, we offer comprehensive eye exams to help identify and address any issues related to digital eye strain. Schedule your appointment in Norwalk today to keep your eyes healthy and comfortable for time to come.