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If you spend a good portion of your day on a screen, you’re far from alone. Globally, people spend about 40% of their waking hours on a screen.
Technology brings countless benefits — ease of sharing information, instant and global communication, and shopping at your fingertips — but it can take a toll on your eyes.
All this added screen time can lead to digital eye strain, also called computer vision syndrome. Digital eye strain can cause dry eyes, headaches, achy eyes, increased light sensitivity, and neck/shoulder pain. These symptoms can make it hard to focus on the task at hand.
Thankfully, there are strategies to protect your vision from these symptoms. Read on as our team at Maryland Eye Care Center shares five tips to protect your vision from digital eye strain.
The easiest tip is one you can incorporate no matter what device you’re on or whether you’re at home or in the office.
Every 20 minutes, take a 20-second break and look at something at least 20 feet away. Repeat throughout the day. This simple rule helps your eyes relax and reduces strain from prolonged screen use. A timer can help as you start to develop this habit.
Just as you can adjust your desk and chair to avoid back pain — known as ergonomics — you can adjust your device settings to reduce eye strain:
If you struggle to read comfortably, adjust the settings until reading is easier.
Keep your screen at least an arm’s length away (20-24 inches) and slightly below eye level. Sitting with good posture can reduce eye strain and benefit your back, neck, and shoulders.
Normally, you blink every 5-7 seconds. When you focus intently on something, your blink rate drops. Staring at screens reduces it to about once every 20 seconds. While the difference may not seem like a lot, it’s enough to make your eyes dry. Remind yourself to blink more often.
Think you have dry eyes? We’ve got everything you need in our dry eye center, from testing to artificial tears.
When you work on a computer, it’s not just its brightness you should worry about: Room lighting matters too. A harsh contrast between your screen and workspace can strain your eyes even more.
Make sure your workspace is well-lit to prevent glare and harsh contrasts between your screen and surroundings. Use ambient lighting and position your screen to avoid reflections from windows or overhead lights.
Removing glare can also help reduce headaches in people sensitive to light.
If you’re on screens all day for work or school, unwind at home with non-screen activities. Examples include board games, puzzles, reading, audiobooks, and exercising.
If you’ve implemented these strategies and still struggle with digital eye strain symptoms, contact us. Our team offers OASIS artificial tears, which are eye drops to help manage mild to moderate dry eyes.
Questions? Give us a ring at 301-431-0431 or request an appointment online today.
