Tips to Protect Your Eyes from Digital Strain and Screen Fatigue

Preventing Computer-Related Vision Issues

Digital screens, or computers, are prevalent in workplaces, households, educational institutions, and retail outlets. According to the American Optometric Association, roughly 104 million working-age Americans spend over seven hours daily looking at screens. Excessive screen time can lead to negative effects.

Excessive screen time can result in dry or watery eyes, blurred vision, and headaches. It may also result in visual disorders such as myopia, or nearsightedness, particularly in children. Certain technology employees even report brief episodes of dizziness or vertigo when they spend extended periods staring at screens.

The blue light emitted from digital screens has not been proven to result in lasting eye harm. 

Overworked Eyes

A factor contributing to vision issues related to screens is the eye muscles. Gazing intently at screens for extended periods can lead to the muscles responsible for eye focusing becoming overly strained or tense. 

“That muscle shouldn’t remain tense throughout the entire day.” “And if it does, it’s akin to lifting a light weight and attempting to keep it above your head for hours,” stated Steven Reed, President of the American Optometric Association, in an interview with the Associated Press (AP). “It’s not difficult to lift,” he remarked, “but after some time, even if it’s not a heavy load, your body eventually gets fatigued.” 

Vision issues can impact employment, family interactions, and relaxation. As an optometrist based in Mississippi, Reed encounters individuals suffering from eye discomfort, headaches, and blurred vision associated with computer usage. He recommends that individuals facing these issues undergo an eye exam and take frequent breaks from looking at screens. 

Here are additional recommendations from eye health experts to alleviate eye strain resulting from device usage. 

Follow the 20-20 Rule

Take a pause every 20 minutes from staring at a computer screen. During the pause, direct your gaze at an object located approximately 20 feet away (6 meters) for a duration of 20 seconds. This will assist in relaxing fatigued, tense eye muscles. 

“Fortunately, eye strain is not permanent,” The most effective method to prevent these symptoms is to take breaks from our screens or nearby work tasks and utilize lubricating eye drops, if necessary.” 

Individuals typically shut their eyes for a short period around 18 to 22 times every minute. This aids in naturally lubricating the eye. When viewing a screen, individuals may blink just three to seven times each minute. That is when the application of eye drops may be deemed appropriate. 

Change your Desk Setup

Many individuals discover that utilizing a bigger computer display aids in minimizing eye strain or exhaustion. You can also enlarge the image on your laptop, monitor, or smartphone display. 

Positioning yourself an arm’s length from your screen and gazing downward at it can also aid in minimizing eye strain. 

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Product Claims

Certain items for computer users, like blue light glasses, are advertised with assertions that they will lessen eye strain, enhance sleep, and avert eye diseases. However, multiple studies have demonstrated that the glasses are not particularly effective. The issue lies in how individuals utilize digital devices, rather than the blue light emitted by screens. 

Extracurricular Optics

Even after moving away from larger computers, many adults still use smaller digital devices for reading or viewing shows. Numerous children utilize compact digital devices like laptops, tablets, and smartphones during school. Spending time on screens or concentrating on nearby items can accelerate the emergence of nearsightedness, particularly in kids. Watching programs should occur on a television rather than a tablet to help mitigate eye fatigue. 

Children adhere to the 20-20-20-2 guideline. The additional “2” represents 2 hours of outdoor play each day, which aids in eye development. 

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The truth is that many children are interacting with screens all day at both school and home. “It gets challenging to monitor the overall hours,” “Try to limit each session to a maximum of 20 minutes.” 

Sleeping Soundly

Experts claim that the blue light emitted by digital screens can boost a person’s alertness. Consequently, using them may hinder the ability to fall asleep or achieve restful sleep. 

To allow your eyes and mind the relaxation they require, experts recommend shutting down screens one to two hours prior to sleeping. You can adjust the settings on digital devices to reduce screen brightness. If you typically watch videos in the evening, consider listening to an audiobook or podcast instead. 

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