The Rise of Screen Time
From laptops and smartphones to tablets and televisions, screens are everywhere. The average adult spends between 7 to 10 hours every day on digital devices. And while these screens make work and communication so much easier, extended use may take a toll on your eyes.
What is Digital Eye Strain?
Digital eye strain, otherwise known as Computer Vision Syndrome, is a group of eye and vision problems that are connected with near-constant screen time. This occurs because your eyes are working harder to focus on digital content compared with printed material.
Common Symptoms of Digital Eye Strain
• Dryness in the eyes or irritation
• Headaches
• Blurred or double vision
• Sensitivity to light increased
• Eye strain and loss of focus
• Poor posture can lead to neck and shoulder pain.
Why Screens Strain Your Eyes
1. Reduced blinking: We blink 60% less while using the screens, resulting in dryness.
2. Blue light exposure: Continuous exposure to it may cause discomfort to the eyes and disturbances in sleep.
3. Poor Lighting or Glare: Glowing screens or reflections tire eye muscles.
4. The wrong viewing distance means the eyes have to refocus all the time because one sits too close or too far away from the screen.
Proven Solutions for Digital Eye Strain
1. Follow the 20-20-20 Rule
Follow the 20/20/20 rule: every 20 minutes, for 20 seconds, focus on something 20 feet away. This will relax the muscles of the eyes and cut down on fatigue.
2. Keep Eyes Moist
Artificial tears or the use of a humidifier can be employed to prevent dryness, especially in air-conditioned areas.
3. Adjust Display Settings
• Lower the brightness to match room lighting.
• Increase text size and contrast for easy reading.
• Enable blue light filters or “Night Mode.”
4. Improve Ergonomics
• Keep your screen about an arm’s length away: 20-24 inches.
• The top of the screen should be at or just below eye level.
• Keep good posture with your feet flat on the floor.
5. Take breaks often
Try microbreaks: brief, frequent pauses to stretch, blink, and look away.
6. Eat for Eye Health
Include in your diet foods rich in vitamin A, omega-3s, and lutein, like carrots, fish, and leafy greens.
7. Consider Blue Light Glasses
The lenses are not a panacea, but for some they reduce glare and increase comfort.
When to Visit an Eye Specialist
If symptoms persist, including blurred vision, persistent headaches, or dry eyes, make an appointment to have your eyes checked. He or she can evaluate your vision, rule out other issues, and suggest customized solutions, such as computer glasses or special coatings.