We spend almost every waking hour staring at a screen – smartphones, laptops, TV, e-readers, or tablets. For some, digital devices have become more of a professional necessity than just an indulgence. Unfortunately, excessive use of screens, especially computers, leads to computer vision syndrome (CVS). If you experience symptoms like fatigue, dry eyes, or blurred vision, you probably have CVS!
Tackling Digital Eye Strain
Spending long periods on digital devices put immense strain on our eyes. Staring constantly at screens reduces the eyes’ blink rate by almost 60% resulting in dry or burning eyes which can cause pain in the eyes when you blink. Moreover, it puts a lot of strain on the muscles inside the eyeballs.
The good news is that digital eye strain can be prevented. Here are 6 tips if you find yourself using digital screens for the most part of the day.
1. Maintain Right Posture and Distance
The laptop screen should be at your eye level or lower. Keeping it above eye level will strain your eyes.
Your posture should support this, so sit with your back straight. Maintain proper distance as sitting too close to the screen or too far will result in eye strain.
2. Adjust Screen Settings
Two huge culprits affecting the eyes include glare and brightness of the screen.
Lower the brightness of the screen as the day rolls by. You may need a bright white screen during the day but definitely not at darker hours. Put an anti-glare screen on the laptop or use eyewear with an anti-glare lens to reduce strain on the eyes.
Avoid digital screens at night time as they emit blue light. If you can’t, use eyewear with reflective lenses that block blue light.
3. Follow the 20/20/20 Rule
Recommended by ophthalmologists around the world, the 20/20/20 rule is the easiest activity to do throughout the day to relax your eyes. Take a 20-second break every 20 minutes to focus the vision on something at least 20 feet away. This relaxes your eye muscles.
There are many apps that send you reminders every 20 minutes. You can also keep alarms spaced out at 20 minutes.
4. Blink a Lot
This may seem like a weird tip but it actually helps. Every blink lubricates your eyes. They stay healthy and moist this way. Staring at a screen for long hours will lead to dry eyes.
Suffice to say, blinking is good for your eyes. So, keep blinking. In fact, let’s blink 5 times at this very moment!
5. Maintain Proper Diet
What you put in your stomach has a direct impact on your eyes.
Vitamin A (green leafy veggies), omega-3 fatty acids (oily fishes), lutein (green vegetables), and zinc (dairy products) are all important to protect and optimize your vision. Make sure you have a serving of at least one of these nutrients in every meal.
Don’t forget to drink a lot of water. Consumption of water is crucial for your eye’s health as it the eyes hydrated. This prevents a host of eye conditions.
6. Do Eye Exercises
Being physically active is good for your body and eyes. So, squeeze in a few minutes to sweat it out to keep your body fit and eyes healthy.
Additionally, do eye exercises every day without fail. Resting your eyes, zooming, rolling, hard blinking, focusing intently, etc. are some eye exercises you can do anytime, anywhere.
Be on Top of Your Eyes
Don’t neglect the health of your eyes and rest them as much as possible. It may be ideal to cut down on screen time but it not always be realistic. So, follow the above-mentioned tips to protect your eyes. Don’t forget to visit an ophthalmologist regularly.
About the Author
Aaron Barriga is the online marketing manager for Insight Vision Center. With a knack for understanding medical procedures and an interest in eye and vision health, Aaron loves to share what he knows and what he learns. He blogs to inform readers about the latest eye care technology and other topics related to eye care, especially LASIK. Aaron loves collecting coasters from the different bars and restaurants he visits during his travels.
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