Screen time is at an all-time high for so many people. Remote work, digital meetings, and constant device use can rack up hours on screens. Many people spend their work time on screens. This is exacerbated when they get home, as many people spend time on their phone, tablet, or e-reader. The eyes were not designed to stare at screens for hours on end. In fact, it can have a real impact on your vision. Below are helpful tips on how to reduce digital eye strain when working on a computer.
How to Reduce Digital Eye Strain When Working on a Computer
Digital eye strain is characterized by vision and eye-related problems caused by prolonged screen use. It is also referred to as computer vision syndrome. The condition can cause several unwanted symptoms. These include dry eyes, irritated eyes, blurred vision, headaches, and neck or shoulder pain. Research has shown that more than half of people who use screens regularly have one or more of these symptoms. When left untreated, these conditions often require treatment from a skilled eyelid surgeon. The good news is that there are several ways to reduce eye strain on your own.
Follow the 20-20-20 Rule
One of the most effective ways to reduce the symptoms of digital eye strain is the 20-20-20 rule. It has been well-researched and proven effective when used properly. Every twenty minutes, shift your eyes to an object at least twenty feet away and hold your focus for twenty seconds. This allows the muscles in your eyes to rest. While it is brief, it is a meaningful break. When you begin using this strategy, set a timer to remind you every twenty minutes.
Optimize Your Screen Setup
Your screen plays a major role in your eye comfort. There are several factors to consider when setting up your screen. Pay attention to the distance and height from your eyes. It should be roughly 20 to 28 inches away from the face. Looking at the screen slightly downward, at an angle of ten to fifteen degrees, is optimal. This reduces the total exposed surface area of the eye, which can slow down tear evaporation.
Screen Brightness and Contrast
Whether you are on your phone, tablet, or computer, match the screen brightness to the surrounding room light. A screen that is much brighter than the environment forces the eyes to constantly adapt. If you are using a screen for long periods, increase the text contrast settings as well. This reduces reading effort, especially when paired with the 20-20-20 rule.
Reduces Glare and Blue Light Exposure
Glare from overhead lights or windows can pose challenges for the eyes. Avoid positioning the monitor facing the window, as a perpendicular orientation is best. If you are still struggling with glare, anti-glare screen filters are beneficial. They can be attached directly to most flat monitors. In addition to glare, blue light exposure can be a problem. Use blue light filtering glasses or a built-in display to reduce exposure.
Intentional Blinking
An effective way to reduce digital eye strain is to intentionally blink. Research has shown that blink rates drop significantly during focused screen use. The average blink rate is fifteen to twenty blinks per minute. However, when looking at a screen, that amount can drop to less than five. Regular blinking keeps your eyes lubricated and healthy. Post a reminder near your monitor if you struggle with any symptoms associated with digital eye strain.
Leading Eyelid Surgeon
Digital eye strain can impact your vision and your daily life. If you are looking for an eyelid surgeon, contact the team at Oasis Eye Face & Skin Plastic Surgery & Laser Center today to schedule your consultation!